Run 800 meters
Glute Ham developer Bench Press, 15-15-15-15-15 reps
Run 800 meters
Notes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.
For time:
800 meter Run
Glute Ham developer Bench Press* 15-15-15-15-15 reps
800 meter Run
(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)
Notes:
Be very careful, you may break in two if you attempt too big a load.
Use light dumbbells if O'bar is too heavy.
Don't rush the movement.
Start Bench press after recovering somewhat from the first run.
Start second run immediately after Bench press.
Notes
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench press
Notes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.
If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.
To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press constant for each couplet.