Strength
Bench press
5 x 3
Every 2.5 min
1 sec pause at the chest
Workout
EMOM x 12
15 Double unders
10 KB swings (70/53)
5 Lunges/leg
*rest the time remaining in the minute
**As with yesterday’s back squats, build up to a weight on the bench press that you can do 3 times, with a pause at the chest on the first rep of each set, and stay there for all 5 sets. The rest between each is a little shorter, which might play into the weight you load on the bar.
The workout is about getting work done. Can you finish the movements/reps listed in 40-50 seconds, and recover enough to do it again and again for a total of 12 rounds? EMOM training is great, and there are many ways to utilize it. We want you to be able to do the reps/weight listed, however, scaling the reps to get 10-15 (or 20!) seconds of rest is fine, too. This isn’t an AMRAP (as many rounds/reps possible) of continuous movement.