Bench Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight
"Party Foul"
For Time:
120 Wallballs (20/14)
120/100 Calorie Bike Erg
* Partition As Needed
Time Cap: 18 Minutes"
KG | (9/6)
For Time:
150 Wall Balls, @wallball(20/14) to 10/9 ft
*15/12 Calorie Echo Bike every time you break
Part 1, This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible. In part 2, Starting our week with choosing our own adventure! Don't let these bigger numbers scare you and get creative with how you want to complete your work. Choosing set reps and rounds is one way to go about it, but what might happen if we decided to try front loading/backloading instead?
Score | Total time to complete work. Add 1s per rep not completed if time capped.
Wallballs | 12+ reps each time we pick up the ball, these should take us less than 8:00 of our working time to complete.
Bike | 10:00 or less total time to complete, we should be aiming for 12+/10+ calories per minute pace every time we get on the bike.
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."
WALLBALLS
Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Medball Front Squats
Medball Push Press
Empty Barbell Thrusters
180 Air Squats
120/100 CALORIE BIKE
Reduce Reps
10:00 Total Work Time Cap
120/100 Calorie Row
100/80 Calorie Ski
100/80 Calorie Assault/Echo
10:00 Total Time Effort on Air Runner/Treadmill
Possible Break Ideas (but not limited to):
10 Rounds:
12 Wallballs
12/10 Calorie Bike Erg
5 Rounds:
24 Wallballs
24/20 Calorie Bike Erg
4 Rounds:
30 Wallballs
30/25 Calorie Bike Erg
Example of "Front-Loading":
40 Wallballs
30 Calorie Bike Erg
40 Wallballs
30 Calorie Bike Erg
40 Wallballs
60/40 Calorie Bike Erg
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General flow 0:20 each
(9-21 minutes)
Wall balls | 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)
Lethal Legs
4 sets of:
8 Goblet Box Pistols (R)
8 Goblet Box Pistols (L)
Rest 1 minute Between Rounds
MINDSET
Thomas Edison
"Genius is one percent inspiration and ninety-nine percent perspiration."
Success requires consistent, hard work; ideas are important, but effort and perseverance are what bring them to life.
