Bench Press : 1 Rep Max
On a 15:00 clock:
Build to a 1-rep-max OR heavy single bench press.
– Welcome to week six of this Strength lifting cycle. This is a test week. The goal is to build to a heavy 1 rep.
– Aim to complete 6-8 total lifts in the 15-minute window. Any more than 8 lifts and you won’t have enough rest between.
– Compare to previous results in BTWB.
10 rounds for time of:
10 Toes-to-bars
10 Burpee-to-Targets, 6 in
– Burpee target is 6 inches above the fingertips with arms overhead.
Intended Stimulus
✔ 15:00-18:00
✔ Toes-to-bars in :45 or faster.
✔ Burpees in 1:00 or less.
Movement Scaling Options
Toes-to-bar | Reps, range of motion, kipping knee raises, leg lifts, V-ups, sit-ups
Burpee to a target | Reps, target height, up-downs
Stretching & Campfire
1 set:
1:00 forearm stretch
1:00 hamstring stretch/leg
1:00 couch stretch/leg
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