Monday Workout: Heavy, In This Context...

This week we are doing some heavy bench presses.  For the last while, we’ve been doing sets of 20, which means we use lighter weights than we do when we’re only doing 10 at a time.  Heavy, in this context, means that we choose a weight that is heavy enough that the final rep is really difficult to complete.  (Please note:  it is not mandatory that we complete all 10 reps; if we choose a weight and it turns out that we can only do 8 perfect reps, that is awesome and we should stop before we get sloppy.)  If you have knee issues, just do curls instead of lunges to curls or be very careful to work only in your comfortable range of motion.

Four rounds.

1 min cardio
heavy bench press	10
single arm clean and press	20
squats	20
(lunge to) curl	20
reverse fly	10
barbell twist	10