The Grind

Apr 4th Friday

  • Share this workout:

Bench Press 1RM coming two weeks from today (Friday 4/18). Today, we’ve got 6 working sets. Start by taking 2-3 warmup sets to find ~75% 1RM as a starting weight. The first 3 sets are 3 reps (progressive loading), then continue progressive loading for the second 3 sets, now only 2 reps at a time. Aim to end around 95% 1RM!

Bench Press

Level 1
3x3, Progressive3x2, Progressive

Up to 4 Rounds

Level 1
5 Weighted Step Ups (Per side)5 Beat Swings + 5 Strict Pull-Ups10 KB Slant Board Goblet Squats5 Half Kneeling Windmills (Per side)10 SL Calf Raises (Per side)100m Run

Up to 8#

Under BB

10#

BW

150m Row

10/12#

Bands

15/18#

5/8#

15/20#

Bands

20/25/26#

10/12/15#

25#

Bands

35#+

20#

Get Your Gear

http://www.farmgirlfit.com/shop/

Get Your Gear