Strength
Bench press
5-5-5-5
Workout
12 min AMRAP
2-4-6-8..
Power clean (155/105)
OTB Burpee
30 Double unders
**Finally some gettin’ swole stuff. I don’t know about you, but bench press is a pretty close second to deadlifts as my favorite lift. And then back squats, and cleans of all varieties, and jerks, and.. well.. I think you get the point. Love me some barbell! What’s cool about bench following a heavy deadlift day is you get to see how important your core is for bracing, for keeping your spine stable, vertically (deadlift) and horizontally (bench press).
Ladder workouts are deceiving no matter the reps scheme, but this should be a fun one. Heavy power cleans, so scale appropriately. I’m thinking doubles throughout. Burpees are total reps. Get yourself set up so you minimize your commute time around your bar to your rope. I know some strong peeps will be able to go unbroken on the dubs, and that’s what I’m looking for, but it’s not a requirement. Key thing on that is to stay relaxed. It will be easy to get tense after moving a barbell then your bodyweight. I’d love to a score in the round of 12 or 14.
Daily Read
Are Athletes Really Getting Faster, Better, Stronger?
Ted Talk – David Epstein