3 Bench Press, 80% 1RM
* Every 2 mins for 10 mins
Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay pressed back against the bench while feet stay in contact with the floor.
2 rounds, each round for time, of:
27/21 Ski Erg Calories
21/16 Ski Erg Calories
15/12 Ski Erg Calories
* Rest 5 mins between each round.
STIMULUS and GOALS
Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, and triceps, so athletes should maintain steady pacing on the ski and keep small quick sets on the pushups to avoid burnout.
Get ready to feel the burn!!