BB bench press
3 × 3
Prescribed load
120% of 3 rep max
Enter bench press 3 rep max to calculate target
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Day 15 — Workout 13 · Cycle 1
Workout 13
ResistanceMax TestHIRT
Diagram & technique
Weighted or assisted pull ups max
5, 2, 1, 1, 1…
Weighted or assisted
DB one arm clean and press
3 × 8
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
Superset— 2 rounds, performed together
a) Tricep cable push downs
2 × 12
b) Hammer curls
2 × 12
Optional HIRT Cardio
OptionalComplete the following superset as fast as possible, 3 times without any rest and record your time:
Superset — 3 rounds, no rest
a) Inverted rows
20
b) Mountain climbers
20
c) Medicine ball smash (throw to ground)
10
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