Bench Press
5-7 Sets [Climbing]:
3 Bench Press
* 5 Second Negative
* Aim to Increase Weight From 8/12/24
"Over When It's Over"
For Time:
60 Power Cleans (135/95)
120 Push-ups
180 Air Squats
* Partition However You'd Like
Time cap: 18 minutes
KG | (61/43)
AGE GROUP
13-15 & 55+| (115/85)
For Time:
30/20 Ring Muscle-ups (M/W)
60 Power Cleans, @weight(135/95)
120 Wallballs, @wallball(20/14) to 10/9 ft
* Partition However You'd Like
Time Cap: 18 Minutes
In part 1, We begin our second time through the cycle this week starting with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. In part 2, Dive into a flexible challenge where you can partition 60 power cleans, 120 push-ups, and 180 air squats any way you want. Plan your strategy to maximize efficiency—perhaps small sets across to keep fatigue at bay. Focus on clean execution in power cleans, steady pacing on push-ups, and maintaining rhythm in air squats. Customize your approach to keep the intensity high and the transitions smooth. Push through, mix it up, and conquer this workout on your own terms!
Score | Time to complete, add 1s for every rep not complete.
Power clean | 6:00 total work time
Push up | 6:00 total work time
Air squat | 6:00 total work time
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."
POWER CLEANS
Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)
PUSH-UPS
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
AIR SQUATS
Reduce Reps
Squat to Target
Lunges
Partitioning Options
10 Rounds
6 Power Cleans
12 Push Ups
18 Air Squats
6 Rounds
10 Power Cleans
20 Push Ups
30 Air Squats
4 Rounds
15 Power Cleans
30 Push Ups
45 Air Squats
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 Each
(9-21 minutes)
Power Clean | tell, show, do, check
Bench Press | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Gun Show
[PART A]
8x8 Strict Dips
Rest 30 Seconds Between Sets
[PART B]
100 Banded Biceps Curls
MINDSET
William Saroyan
"Good people are good because they've come to wisdom through failure. We get very little wisdom from success, you know."
Wisdom is often born from overcoming failures; each setback is a lesson that shapes a wiser, stronger person.
