Tuesday 021210

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Notes:
1. 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.

2. 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.

3. To test the quality of the first efforts and demonstrate
   the point of the workout take a LONG break after each couplet.

4. Keep the rest between cycle effort and bench-press
   constant for each couplet.