DAY 5 — UPPER STRENGTH + MIXED ENGINE
Warm-up
Easy bike or rope — 90 sec
2 rounds:
Band face pulls — 10
Tall-kneeling light DB press — 8
Bench-supported DB rows — 8
Burpees @ 70% — 6
Rest 30 sec between rounds
Empty-bar strict press — 2 x 5, rest 30 sec
Workout
A. Strict Press
Set 1: 110 x 3
Set 2: 115 x 3
Set 3: 120 x 3
Set 4: 120 x 3
Set 5: 122.5 x 2 if stacked and crisp
If not, do 120 x 3
Rest:
2:00 after 110 and 115
2:30 before and after 120+
Goal: zero layback
RESULTS: 110#, 115#, 120#, 120#, 125# (I don’t have the ability to do 122.5 - but got this done. Last rep hard!)
B. 1-Arm Bench-Supported DB Row
4 x 8/side @ 70
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: No real problem but when I pull to my hip (back to my hip) it’s harder.
C. DB Floor Press
3 x 8 @ 70s
Rest 75 sec
Goal: fewer grinders than last week
RESULTS: Only slight grinder was the last rep of set 3.
D. Band Face Pull
3 x 20
Rest 30 sec
RESULTS: Done. I have other options, not sure how m uch benefit this is doing for me unless there is some other reason to have it in there. I do feel a slight burn at the end.
E. Mixed Engine — 4 rounds for time
400m run
15 wall balls @ 20
10 burpees
Rest exactly 2:00 between rounds
This is intentionally not an all-out death march. It is a repeatability workout.
Daily goal
Press stays clean
Each round of conditioning is within about 20 sec of the others
RESULT: 21:03 (about 5:17 per round)