WEDNESDAY 260311
“Super Set Strength Day”
Strict Weighted Pull-up
5-4-3-2-1 Reps (increase weight during sets / decrease assistance)
Super Set with
Tempo Bench Press
10-7-5-3 Reps
Rest as needed then,
1 Set of Max Reps Bench Press (See note below)
On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Following the Super Set, Athletes will complete 1 set of Maximum Repetition Bench Press with with either 50%, 75% or 100% of their bodyweight.
Strength is earned in the seconds you refuse to rush.
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Wednesday’s schedule
6am – Workout of the day
9am – Workout of the day
430pm – Workout of the day
615pm – Workout of the day