Day 15 — Workout 13 · Cycle 1

Workout 13

ResistanceMax TestHIRT

BB bench press

3 × 3

Technique

Prescribed load

120% of 3 rep max

Enter bench press 3 rep max to calculate target

Enter maxlb

Weighted or assisted pull ups max

5, 2, 1, 1, 1…

Technique

Weighted or assisted

DB one arm clean and press

3 × 8

Technique

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

Technique

b) Hammer curls

2 × 12

Technique

Optional HIRT Cardio

Optional

Complete the following superset as fast as possible, 3 times without any rest and record your time:

Superset — 3 rounds, no rest

0:00