July 20, 2018

A) 4x5 Bench Press

use same weight across all four sets.   As heavy as possible

B) 4x5 Strict Press

use same weight across all four sets.  As heavy as possible

you may choose to do the lifting above OR do the workout below  

1min ON, 15sec easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON

you may row if you can’t run.   

For the ON interval it should be fast but not maximal.  Jog is recovery pace.  You will needto bring a timing device if you want to do this workout.    Workout takes 43:15 to complete   

No score for this.