Today we hit our strength work on bench press prior to some more upper body and core emphasized conditioning. The bench press sets should all be working sets, get the gains! The conditioning today will be fast turnover from movement to movement and round to round, this is the reason for reduced time domains and reps as the workout progresses. Select a load on the barbell that allows you to get 2 rounds unbroken minimum out the gate. If you spend much of today breaking up sets you won’t hit the stimulus we want.
3:00 Bike or Row
________
10 pass through
5 scap push up
5 scap pull up
10 ground to overhead, no weight
2 rounds
________
5 Push up
5 Kipping swing
5 Kipping knees to chest or knees to elbows
10 Lunge with overhead reach
2 rounds
________
Set up bench and practice empty bar + base weight reps
2×5
Bench press
4×8
*These loads should be hard for all sets, leave about 2 reps in the tank. If you were asked to do max reps at the load you choose, you should be able to get to 10. Rest should be kept strictly to 2:00. Hard to prescribe a specific percentage here due to the variety of capacity that exists in our gym, but an idea would be around 60-65% as a baseline.
RXConditioning:
5:00 AMRAP
10 Push Press (135/95lb.)
10 Toes to bar
1:00 Rest
4:00 AMRAP
8 Push Press
8 Toes to bar
1:00 Rest
3:00 AMRAP
6 Push press
6 Toes to bar
Intermediate:
5:00 AMRAP
10 Push Press (95/65lb.)
10 Hanging knees to chest
1:00 Rest
4:00 AMRAP
8 Push Press
8 Hanging knees to chest
1:00 Rest
3:00 AMRAP
6 Push press
6 hanging knees to chest
*Score is total reps accomplished.
Baseline:
5:00 AMRAP
10 Push Press (45/35lb.)
10 Lying leg raise
1:00 Rest
4:00 AMRAP
8 Push Press
8 Lying leg raise
1:00 Rest
3:00 AMRAP
6 Push press
6 Lying leg raise
3×15 banded pull a part
+
3x 15 banded face pulls
