(Week 4 of 6)
EMOM 10:00
Min 1: 2 Pause + 3 regular Bench press@ 67-72%
Min 2: 8/8 DB chainsaw rows AHAP
Finisher:
1 max effort set of bench at 52-55% of your 1rm
(no pausing at the top)
*Commit to a full :2 pause, then complete 3 bench with no pause.
Focus on pulling your shoulder blades under your back, driving your feet into the floor, and brace your midline just like a heavy squat or deadlift.
No fails!
Then…
“Death by:
Min 1: 2 Front Squats + 2 Bar facing burpees
Min 2: 3 Front Squats + 3 Bar facing burpees
Min 3: 4 Front Squats + 4 Bar facing burpees
And so on, adding 1 Front Squat + 1 Bar Facing Burpee until you cannot make the work in the minute!
BB Weights:
1: 75/55
2: 95/65
3: 105/75
This will start off feeling very easy, it will be a slow build then it will become a real fight to get the work done in time as the rest between mins gets less and less!