Strength
Bench press
Heavy 5
Workout
12 min AMRAP
1-2-3-4..
Push press (115/75)
4 Burpees over the bar (OTB)
1 Push press, 4 burpees; 2 push press, 4 burpees; 3 push press, 4 burpees..
**Let’s get swole!
We’ll be doing a press focus soon, so no need to max out on 5s. Leave 1 rep in the tank! However, I’ll allow it if you wear a shirt similar to the one pictured above.. and it’s okay if you don’t have that body, either. But really focus on a CORRECT bench press. Alan Thrall (previous link) has some great tips on set up, shoulder position, leg drive, grip, etc. Check it out, and his other videos.
The following couplet has you pressing with your body horizontally (body weight only), and vertically (with the barbell). You’ll be able to use some leg drive on the push press, so take advantage of it to help get that bar overhead! Save your arms and shoulders a bit on the burpees by using an aggressive hip drive and your core to get up out of the bottom of the burpee. How far into the double digits can you get??