Strength: 4 supersets of: Tempo Bench Press – 5 reps at 31X1 at 70% 30s of DB Push Press (max reps in time) at 50/35 Rest 90s
Strength – Working on control with our tempo bench press (3 second negative, 1 second pause on chest and at top of rep) followed by 30s of max effort DB push press in which we should not have to put the weight down for the entireity of the 30s, resting on our shoulders when we need to. Shooting for 10+ reps, scale accordingly.
Conditioning: Every 90s for 5 rounds 6 Deadlifts 185/135 | 165/115 | 135/95 5 Hang Power Cleans 4 Push Jerks
Workout – short and sweet DT style workout with lower reps but heavier weight. For scaling options, lets go for a weght that is moderately heavier than what we’ve done for the classic benchmark workout.