WEEK 1, DAY 2

STRENGTH:

Part 1:
Overhead Press: 5 Sets x 5 Reps

Set 1: RPE 6
Set 2: RPE 6
Set 3: RPE 7
Set 4: RPE 7
Set 5: RPE 8

*90-second to 2-minute rest between sets.

Part 2:
Paused-Explosive Bench Press: 3 Sets x 3 Reps

Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 7

*2-second pause at the bottom followed by a very explosive press. 90-second to 2-minute rest between sets.

(5-minute Rest)

PERFORMANCE:

(3 Rounds)
Minute 1: 5 Barbell Rows followed by AMRAP Burpees with the remainder of the minute
Minute 2: Rest
Minute 3: 5 Barbell Rows followed by AMRAP Double Unders with the remainder of the minute
Minute 4: Rest
Minute 5: 5 Barbell Rows followed by AMRAP Push-ups with the remainder of the minute
Minute 6: Rest
Minute 7: 5 Barbell Rows followed by AMRAP Box Jumps with the remainder of the minute
Minute 8: Rest

*I started my Barbell Rows at an RPE 5, knowing that it would slowly increase in difficulty as the workout went along.

Aftermath:

Sweat Angel.jpg
Jason Harle