General Warm Up (5-10)
2 rounds:
:20 Inchworm, Rest :10
:20 Reverse Lunge Step, Rest :10
:20 Banded Bent Over Row, Rest :10
:20 Air Squat, Rest :10
Specific Warm Up (10-23)
Bench Press:
5-8 Empty Bar Bench Press (normal tempo)
5 Empty Bar Bench Press (:04 lower each rep)
2-4 Bench Press (:04 lower each rep, build to starting load)
Pullup:
:10 Active Hang + :10 Scap Pullups +:10 Small Kips
5 Big Kips (2″ hitch)
3-5 Kipping Pullup
Pushup:
5 Wide Hand Position Pushups
5 Diamond Hand Position Pushups
5 Normal Pushup
Air Squat:
5 Wide Stance Squat
5 Feet Together Stance Squat
5 Normal Stance Squat
(23-35)
Every 3:00 x 4 sets
Bench press
4 Eccentric bench reps (80-85%1rm)
*Goal here is to execute each rep with a 4 count lowering focus and to have someone spot/ help you press it up. Sounds strange but the focus is to put most of your effort on the “resistance” of the bar on the way down and your partner should focus on lifting it up with good form as you press it up and allow the load to feel light on the pressing aspect.
RX (37-57)
5 Pull Up
10 Push Up
15 Air Squat
5 rounds
Rest 2:00
4 rounds
Rest 2:00
3 rounds
All for time.
Goal: Sub 16:00
Cap: 20:00
Intermediate
5 Pull Up (Banded)
10 Kneeling Push Up (or reduce reps)
15 Air Squat
5 rounds
Rest 2:00
4 rounds
Rest 2:00
3 rounds
All for time.
Baseline
5 Inverted Row
10 Box Push Up
15 Air Squat
5 rounds
Rest 2:00
4 rounds
Rest 2:00
3 rounds
All for time.
(58-60)
:30-1:00 Couch Stretch (each side)
(0-5)
Today we slow down to get strong. We are using tempo training on the bench press! Get a coach or a fellow athlete to get you a spot on the bench, today we want you to. The spotter will be helping you lift/press the weight up on each rep so that the tempo is the challenging part only on the way down. So yes, you want assistance today! I know that sounds contrary to popular belief and if you don’t roll deep in strength training and effective methods then this may seem weird to you–do it anyway. Load up the bar, make it heavy, resist for a 4 full seconds as you lower it to your chest then let your spotter lift up hard as you press up hard and you’ll get the idea as we chase the gains. Then we get after a Murph style movement simulation, because we need some work on the contractions in order to get our bodies ready for the fun ahead!