Bench (Dark Horse: Day 4) • 5/15/18

Didn’t get to the fourth day last week so just moving that day to the beginning of this week.


-Warm up, 10 min (continuous, 4 rounds):

  1. Jumping Jacks: 4 x 10

  2. Jump Rope: 4 x 25

  3. Shoulder Dislocates: 4 x 10

  4. Push Ups: 4 x 10

  5. Thoracic Foam Roller: 4 x 60 sec


-Strength: 5RM, 30 min (Giant Sets, 90 sec b/t):

1. Bench:

  • 135 x 10

  • 185 x 5

  • 225 x 5

  • 250 x 5

  • 275 x 5

2. Landmine Row: 5 x 5 @ 70

3. Ring Layouts: 5 x 3


** 7 min rest between**


-Volume (80% of 5RM, a/b 2-3 min b/t):

  • 220 x 12 (AMRAP)

  • 220 x 9

  • 220 x 7

  • 220 x 3

  • 220 x 1

**5 min rest between**


-Dynamic (55% of 5RM, 10 min EMOM)

  • 10 x 3 @ 150

**3 min rest between**


-Assistance:

  • Superset 1:

  1. Weighted Pull Ups: 2 x 3 @ 45

  2. Weighted Ring Dips: 3 x 3 @ 45

  • Superset 2:

  1. Meadows Row: 3 x 10 ea. arm @ 45

  2. Band Pull Aparts: 3 x 12 @ purple band

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