Strength
Bench press
Heavy 8
Workout
3 Rounds:
15 Hang Squat Cleans (135/95)
15 Burpees over the bar
**Simple day in the context of movements. Start by pushing the barbell above your body from a horizontal position. Then push yourself up and over the barbell from a prone horizontal position after you pull yourself under the barbell into a squat from the hang (above the knees) position. Limitations will be the weight on both barbell movements. People get sucked into loading up the barbell with too much, too soon on the bench press. 8 reps is a lot! Help yourself out by gluing you shoulders to the bench before you unrack the bar, and use your legs to push into the ground to counter the barbells movement.
Same with the hang cleans re: weight – 135/95 is pretty doable, and I *love* hang cleans, but 15 reps/round is a decent amount of volume. Choose a weight that allows you sets of 5s. You don’t want to turn it into a triplet that now includes deadlifts for every time you put the bar down.
Daily Listen
Mars
Gustov Holst: The Planets