Bench Press
3 Sets [Building In Weight]:
2 Bench Press at 85-95%
Rest 2-3 Minutes Between Sets
"Abominable Snowman"
8 Rounds For Time:
8 Dumbbell Snatches (70/50)
8 Push-ups
8 Box Jumps (30"/24")
8 Push-ups
Time Cap: 18 Minutes
KG | (32/22.5)
AEROBIC POWER [LACTATE THRESHOLD]
AGE GROUP
13-15 & 55+ | (50/35)
KG | (22.5/15)
8 Rounds For Time:
8 Dumbbell Snatches (70/50)
2 Wall Walks
8 Box Jumps (30"/24")
2 Wall Walks
Time Cap: 18 Minutes
KG | (32/22.5)
In part 1, This is the fourth and final week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 95%, even up to a new 2-rep max if you have it in you today! In part 2, Today's workout is very cyclical in nature and means you will want to pace it well to keep moving at a steady pace.
Score: Time
Intended Intensity: RPE 6-7
Target Loading: Moderate-Heavy
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 10-16 Minutes
Dumbbell Snatches: Use one dumbbell and alternate arms every rep. Choose a moderately heavy weight that you can complete in 40 seconds or less.
Push-ups: Choose reps/variations that you can complete in no more than 2 quick sets.
Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
Break the bar
We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."
Start at a controlled, steady pace—don’t sprint the early rounds.
Breathe through the dumbbell snatches, focusing on staying efficient with each rep.
Break push-ups early if needed so you don't burn out. Quick, intentional breaks (4-4 or 5-3) will help you mitigate fatigue.
Stay smooth on the box jumps, using them to manage your heart rate.
The key is staying steady through the first 5-6 rounds so you can push the pace in the final two.
DUMBBELL SNATCH
Reduce Loading/Reps
Dumbbell Hang Power Snatches
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Hang Power Snatches (135/95)
PUSH-UPS
Reduce Reps
Box Push-Ups (Hands Elevated)
16 Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
BOX JUMPS
Reduce Box Height
Box Step-Ups
16 Squat Jumps
16 Jumping Lunges
Alternating Single-leg Squats (Pistols)
16 Reverse Lunges
Broad Jumps
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Dumbbell Snatch Warm Up | tell, show, do, check
Bench Press General
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Gun Show
4 Supersets:
20 Banded Overhead Tricep Extension
20 Banded Chest Fly (Low to High)
Rest 1-2 Minutes Between Supersets
MINDSET
Washington Irving
"Love is never lost. If not reciprocated, it will flow back and soften and purify the heart."
Even unreturned love has value; it enriches and purifies the heart, making you a better person.
