Bench Press 3-3-3-3-3
3-3-3-3-3+
– Welcome to week three of this Strength lifting cycle, where we will focus on the bench press.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set WITHOUT pushing to failure.
– Perform a set every 3min.
Every 6 mins for 18 mins do:
Run, 800 m
Intended Stimulus
✔ 4:30 or faster for each 800-m interval.
✔ Challenge to go slightly faster than your 5K pace.
✔ Advanced athletes push for 3:00-3:30 for all intervals.
Movement Scaling Options
Run | Distance,1,600/2,000-m C2 bike, 2,000/2,500-m Echo bike, 800/1,000-m row or ski
Stretching & Campfire
Accumulate:
200-meter recovery walk
:30 kettlebell calf smashing/side
:30 Spiderman twist/side
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