April 13, 2022

Wednesday, April 13:

Strength:

Every 3 mins for 12 mins: Bench Press and Single Arm Dumbbell Push Press

Every 3 mins for 12 mins do:

8 Bench Press, pick load

6 L/6 R Single Arm Dumbbell Push Press, pick load

Bench Press- 60-65% 1RM

Single Arm Dumbbell Push Press- choose a challenging load and build We are continuing to build volume over this accumulation phase before moving into some higher percentage work during weeks 6-8. Focus on form here and really dial in technique as we work more in the moderate loading.

“To Infinity and Beyond”

FT: Echo Bike Calories, 1 mi, and Push-ups

For time:

40/30 Echo Bike Calories

Run, 1 mi

100/80 Push-ups

Time domain: 13-18 mins

Time cap: 20 mins

We are tackling a little variant on Murph prep. We are still hitting a 1 mile run and 100/80 push-ups, but adding in a little Echo Bike to make things extra spicy. Focus would be to push the Echo Bike today, then work to recover on the first half of the run before finishing strong and getting into the push-ups. Try to keep sets of 5+ rep on push-ups today as we tackle the 100/80 reps to finish the workout.

Competitor: Wear a weight vest, 20/14 lbs

L2: For time:

35/26 Echo Bike Calories

Run, 1200 m

80/65 Push-ups

L1: For time:

30/22 Echo Bike Calories

Run, 800 m

80/65 Band Assisted Push-ups