Bench Press
4 Sets:
5 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throw (14/10)
* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets
"Magneto"
On the 1:30 x 10 Sets:
60 Double Unders / 30 Sit-ups
Max Hand Release Push-ups
* Alternate Between Rope & Sit-ups
* 5 Sets Each Movement
MUSCULAR ENDURANCE
AGE GROUP
13-15 & 55+ | Same as Class
On the 1:30 x 10 Sets:
60 Double Unders / 20 GHD Sit-ups
Max Wall Walks
* Alternate Between Rope & GHD Sit-ups
* 5 Sets Each Movement
In part 1, This is the second 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, We're alternating between double unders and sit-ups each round, completing five sets of each movement. Rounds 1-3-5-7-9 are double unders. Rounds 2-4-6-8-10 are sit-ups. Pick reps or variations that take 1:00 or less to complete, giving you at least 30 seconds to accumulate hand-release push-ups each round.
Score: Total Hand-Release Push-ups
Intended Intensity: RPE 5
Fitness Attribute Improved: Muscular Endurance
Target Score: 50-120 Reps
Double Unders / Sit-Ups: Choose a rep scheme/ variation that takes about 1:00 or less each round.
Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.
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 an 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."
You will want to work through both the double unders and sit-ups at a brisk pace, but once you get to the hand-release push-ups, bring your effort down and work at a sustainable pace. This flow will allow ample time to work on accumulating reps but keep you from burning out early on.
We want to maintain similar reps round to round, with the ability to stay close to our first-round reps in the final two rounds.
Your effort in your first 3 rounds will likely feel like an RPE 5, but by the 10th round, feel more like a 7 or 8.
DOUBLE UNDERS
Reduce Reps
90 Single Unders
Plate Hops
12 Burpees
1:00 Effort On Any Machine
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
HAND-RELEASE PUSH-UPS
Regular Push-Ups
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press
[TEAMS OF 2]
AMRAP 15:
P1: Max Hand Release Push-ups
P2: 60 Double Unders + 30 Sit-ups
Score: Total Team Hand Release Push-ups
* Switch After P2 Completes Work
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Hand-Release Push-Up Warm-Up | Tell, Show, Do, Check
Bench Press General
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Gun Show
3 Giant Sets:
10 Skull Crushers
10 Tate Presses
10 Roll Backs
10 Tricep Presses
Rest 1 Minute Between Giant Sets
MINDSET
Robert Anthony
"Forget about all the reasons why something may not work. You only need to find one good reason why it will."
Focus on possibilities rather than obstacles; one compelling reason can outweigh many doubts.
