This is a fun workout. Nice change of pace from the standard stuff.
2,000 Meter Row on Concept 2 rower for time. Keep watts at least 1- 1.5 times body weight
20 min spin bike ride keep heart rate at least 80%
Bench Press- Follow progression and time record the sets, reps, and weights and time to finish and heaviest weight lifted. start sets every 90 seconds, not 90 seconds rest. Start on 0 then set 2 at 180 seconds, then set 3 at 240 seconds, then set 5 at 300 seconds(5minutes) ect.......
Set 1. 1/2 bw to failure ( at least 30 reps)
set 2. +20 lbs
set 3. +20 lbs
set 4. +20 lbs
set 5. +10lbs
set 6. +10lbs
set 7. +10 lbs
set 8. +10lbs
set 9,10, 11, 12 + 5lbs
Hopefully you see the progression. Try this workout once every 10 days. Your bench press strength will go through the roof. Record data and send to me. I am curious to see your improvement over 6 workouts or 60 days.
Train Hard,
Tobi
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2 comments:
Tobi, I haven't tried this yet. You know me pretty good by now. This workout seem way to hard. 2000 meter row for time? 1 to 1.5 watts per body weight? Dude, I am rowing below my weight and 500 m kills me. 2000 meter, I will be lucky to finish at 1/2 my weight when its all said and done. Then to top that off, you want me to bench press 10 sets??? No way. Now that is just me.
I am not keeping up with this as I should. I have just read your comment. The goal is to start where you are at.....what ever you can do and improve over time. Keep a record and row, it will improve. Do the workout at your own level and work to get better. I provide good workout, you have to at least try them.
Tobi
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