Quenchin’ for Benchin’
Priority lift today is your bench. After finding your 1RM a couple weeks ago you want to load up your 50% and hit those 4 sets of 10 reps. Eyes under bar, scaps retracted and full ROM necessary!
Next on the menu is your Dumbbell Cranes - the first of our superset. Incredible exercise for posterior strength but also great for any stabilisation issues. It’s a stiff leg dead;fit but prioritising only one side at a time. YouTube might be a good shout if you’re unsure on these. Pairing exercise is a DB push press, we’ve worked through these before but with a barbell. Same principle but more stabilisation needed.
A lot of push work so far so we’re throwing in some rows, either in the form of bent over rows with a bar or dumbbells OR if you’re in a commercial gym grab a cable stack and row away.
conditioning this week is spicy. It’s similar to our long bit of conditioning last week. Assault bike and Ski, pick your colour coded calories (green = easy, blue = intermediate, red = hard) keep your choice of colour as you work through as many rounds as possible in 10 mins at a flow pace. Don’t blow your load in the first 2 mins.
