Weightlifting Strength Development, Open Cycle

Shoulder or Bench Press
Working to a 3RM with 3 sec negative during eccentric phase of the press.
After 3RM is establish, perform drop sets at 70% of today’s 3RM.

Metabolic Conditioning, Monostructural Long-Duration

“Hinshaw Inspired”
2 rounds, 5 sets per round
Bike or Row for max cals per rd.
:30 moderate pace
:30 mod/fast pace
:30 fast pace
:30 walking