On a 20-minute clock:
* From 0:00-10:00, for time: Run 1,600 meters
* 10:00-20:00: Build to a 5-rep-max bench press
Post time and load to comments.
Stimulus and Strategy:
Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.
Push hard on the mile — don't treat it as a warm-up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.
- Intermediate option: Same as Rx'd.
- Beginner option / On a 20-minute clock:
* From 0:00-10:00, for time: Run 800 meters
* 10:00-20:00: Build to a 5-rep-max bench press