Bench Press
4 Sets:
4 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throw (14/10)
* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 2-3 Minutes Between Sets
"Doorbell"
AMRAP 15:
5 Strict Pull-ups
10 Deficit Push-ups (3"/2")
15 Kettlebell Swings (70/53)
MUSCULAR ENDURANCE
KG | (32/24)
AGE GROUP
13-15 & 55+ | (53/35)
KG | (24/15)
"Nate”
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
KG | (32/24)
In part 1, This is the third week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. We're contrasting heavy bench press with light medball chest throws to stimulate power development. BE EXPLOSIVE in your medball throws. Moving with as much speed as you can is what stimulates the body to become more explosive.
In part 2, today's workout is meant to challenge the muscular system. Your limiting factor will likely be muscular fatigue rather than cardiovascular fatigue. Choose variations for all movements that you can complete within 2 sets for the majority of the workout. As the workout progresses and your muscles fatigue, you may need to break movements into 3-4 sets.
Score: Rounds + Reps
Intended Intensity: RPE 5-6
Target Loading: Moderate
Fitness Attribute Improved: Muscular Endurance
Target Score: 7-10 Rounds
Strict Pull-ups: Choose reps or a variation that allows for 2 sets or less.
Deficit Push-ups: Elevate your hands onto plates to create your deficit. The chest must touch the ground between the plates at the bottom of your reps. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
Kettlebell Swings: This is intended to be a heavy kettlebell swing.
"Drive Your Feet Into the Floor"
Common Fault: Lifting your feet off the floor during the press.
Correction: Push through the feet to create a strong base, maintaining contact with the floor.
There are a lot of ways to approach this workout. We would love to see athletes challenge their muscular system by completing sets to fatigue and then taking the needed rest. Work until you think the next rep will slow down and take a break. Repeat this approach until your reps for that movement are done. ***This approach will give you the best muscle development and growth adaptations.***
If you want to maximize your time, working in small controlled sets on the strict pull-ups and push-ups is the best approach so you can complete the kettlebell swings unbroken.
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
DEFICIT PUSH-UPS
Reduce Reps
Hand-Release Push-Ups
Regular Push-ups
Box Push-Ups (Hands Elevated)
20 Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
KETTLEBELL SWINGS
Reduce Loading/Reps
Single Dumbbell Hang Power Snatches (50/35)
Barbell Hang Power Snatches (95/65)
Russian Kettlebell Swings
For the deficit push-ups, have athletes stack plates on the floor allowing their chest to come through the middle to touch the ground.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
KB Swing Prep
Bench Press + Medball Prep
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Row Intervals
3 Rounds For Total Time:
20/16 Calorie Row, Rest 1 Minute
40/32 Calorie Row, Rest 2 Minutes
60/48 Calorie Row, Rest 3 Minutes
* Performed At RPE 7-8
MINDSET
Thich Nhat Hanh
"To be beautiful means to be yourself. You don't need to be accepted by others. You need to accept yourself."
Authentic beauty comes from self-acceptance and being true to who you are.
