Tuesday, dec 27

Strength:

Bench Press : 10-10-10-10, rest 2 mins

Bench Press 10-10-10-10

Rest 2 mins between sets.

Athlete Instructions

60+% 1RM

Complete on a 12-15 min running clock.

"Sunset Boulevard"

4x RFT, every 4 mins: American Kettlebell Swings, Renegade Rows, and Dumbbell Deficit Push-ups

4 rounds, each round for time, of:

25 American Kettlebell Swings, 53/35 lbs

20 Renegade Rows, 50/35 lbs

15 Dumbbell Deficit Push-ups

Go every 4 mins.

Athlete Instructions

Time: 2:30-3 mins per round

Notes

The focus should be on unbroken sets from the kettlebell swings to the renegade rows to the push-ups, understanding this may limit transition time and not get you your fastest time for each round across. The reason for this is that you will get a bigger stimulus hypertrophy-wise from going unbroken on each set.