Fortitude Fitness – Strength
Metcon (No Measure)
1. 6 count paused Bench press
Performed at 62-67%
2. 1 1/4 bench press
Performed at 77-80%. Bring bar to chest, then up two inches and hold for one count, back down to chest, then all the way up to finish one rep.
3. a. DB incline presses
Heavy as you can!
3. b. Superset with DB chest flys x10-12
4. Paused push ups superset with unweighted push ups
Hold push up for 3 counts in the bottom, then immediately go into regular push ups. If getting more than 15 paused reps hold the pause longer!!
5. Curls 30s
10 curls in bottom half, 10 in top half, 10 full reps is one set.
6. a. Standing overhead DB tricep extensions
b. Superset with banded tricep push downs x20-25.
6. Weighted dips