2000m Row (7:13)
15-12-9-6-3
Bench Press @ 95#+6 chains
Renegade Row @ 50# DB
500m Row (1:42, 1:43, 1:39, 1:42) *only do 4 of these, since you follow this set with another...
2000m Row (7:11)
then, for fun...
10 Narrow Bench Press @ 135#
10 Wide Bench Press @ 135#
10 Bench Press @ 135#
with the only rest being the time it takes to rack and change grips.
--
one reason the weight on the bench press is absurdly low is that i did "timer pushups" yesterday. it's a great way to get a decent workout when you're too busy to make it to the gym, and can be done with pretty much any exercise. i set a timer for 15 minutes, and every time it goes off i did 25 perfect pushups (note the word "perfect"... body rigid in a straight line, chest to the ground, pause, then arms fully locked and extended, pause, etc.). this is also great for guys getting ready for the APFT or various army schools that begin with a PT test. i just did them because Army plays Navy this weekend in football.
15-12-9-6-3
Bench Press @ 95#+6 chains
Renegade Row @ 50# DB
500m Row (1:42, 1:43, 1:39, 1:42) *only do 4 of these, since you follow this set with another...
2000m Row (7:11)
then, for fun...
10 Narrow Bench Press @ 135#
10 Wide Bench Press @ 135#
10 Bench Press @ 135#
with the only rest being the time it takes to rack and change grips.
--
one reason the weight on the bench press is absurdly low is that i did "timer pushups" yesterday. it's a great way to get a decent workout when you're too busy to make it to the gym, and can be done with pretty much any exercise. i set a timer for 15 minutes, and every time it goes off i did 25 perfect pushups (note the word "perfect"... body rigid in a straight line, chest to the ground, pause, then arms fully locked and extended, pause, etc.). this is also great for guys getting ready for the APFT or various army schools that begin with a PT test. i just did them because Army plays Navy this weekend in football.
