Warmup
Warmup
5-minute Easy Jog or Row
Dynamic Stretches:
Arm Circles x 10 each direction
Leg Swings (front to back and side to side) x 10 each leg
Hip Circles x 10 each direction
Trunk Twists x 10 each side
Warm-up Sets:
2x10 PVC Pipe or Empty Barbell Overhead Press
2x10 Air Squats
2x10 Push-ups
Specific Warmup for Deadlifts and Bench Press:
Deadlift: 3x5 increasing progressively - Start with lighter weights to practice form.
Bench Press: 3x5 increasing progressively - Start with lighter weights to practice form.
Strength
Strength
- Deadlift
- 5 sets x 3 reps @ 80% of 1RM
- Focus on maintaining a neutral spine and engaging the core.
- Bench Press
- 5 sets x 3 reps @ 80% of 1RM
- Ensure full range of motion and control during each press.
Workout
Metcon
8-minute AMRAP (As Many Rounds as Possible)
- 8 Deadlifts (50% of 1RM)
- 8 Push-ups
- 8 Box Jump Overs (24/20 inches)
Rest 2 minutes
8-minute AMRAP
- 8 Bench Press (50% of 1RM)
- 8 Pull-ups
- 8 Burpees
Work through each AMRAP focusing on consistent pacing and good technique.
Summary
Today's workout focuses on strength and stamina through heavy lifting with deadlifts and bench presses, followed by two high-intensity Metcon intervals that test your endurance and conditioning.