Bench Press (Every 2:00 for 3 sets:
1 bench press

Every 2:00 for 3 sets:
3 bench presses

Every 2:00 for 3 sets:
5 bench presses)

Heavy day!

Building strength stamina.

Decrease loading as reps increase.

The sets of 1 should be performed around 85%-100% of the athlete’s 1-rep max.

The sets of 3 should be performed around 80%-90% of the athlete’s 1-rep max.

The sets of 5 should be performed around 75%-85% of the athlete’s 1-rep max.

Bent Over Row (On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.)


Macro: Weightlifting

– Commit to pre or post-workout lifting three times per week.

– Keep up with 1 heavy day per week.

– Test the benchmarks of Diane, Grace, and Isabel.

Micro: Getting heavy in a workout.

– Performing heavier barbell lifts within a workout. Not just pre or post-workout.

Today is going to leave you with a big upper body pump! Take your time between workouts 2 and 3 so muscle fatigue isn’t a factor at the start of workout 3.

Today should move quickly though as each workout flows into one another quite smoothly.

Metcon (No Measure)

4 sets:

1:00 ring support hold

– Every :15 perform 1/2 strict ring dips

– Rest 1:30 between sets.
In Accessory – I, only use a weight that will allow you to hold for the full :30. If you can’t hold for the full :30 without breaking, don’t add any weight.

Metcon (AMRAP – Rounds and Reps)


7 box jumps (24/30 in)

7 chest-to-bar pull-ups
Fast and furious AMRAP.

Perform 6-10 rounds.

1-2 sets on the chest-to-bar pull-ups.

Keep moving on the box jumps.