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Thursday, August 26, 2021


Bench Press:

10 Minutes to Find One Rep Heavy

-Rest 1:30-

7 Reps at 70%

-Rest 1:30-

5 Reps at 80%

-Rest 1:30-

3 Reps at 90%

Note: For the next four weeks, Thursdays will be devoted to bench press waves to build upper body strength. Make sure to have a spotter before every set.


Every 3:00 x 5:

200 Meter Run

6 Back Squats

Rx+: 185/125

Rx: 155/105

Intermediate: 105/75

Beginner: 75/55

Note: Quick interval work. Pick a back squat weight that you can do every set unbroken. Should be about 65-70% of your max.

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