Bench Press
3 Sets:
3 Bench Press
* Same Weight Across
* Aim For 82% 1RM
"Show Of Hands"
On the 1:30 x 10 Sets:
5 Strict Pull-ups
15 Dumbbell Goblet Squats (50/35)
Max Hand Release Push-ups
KG | 22.5/15
AGE GROUP
13-15 & 55+ | (35/20)
KG | 15/10
On the 1:30 x 10 Sets:
8 Chest to Bar Pull-ups
8 Single Leg Squats (R)
8 Single Leg Squats (L)
Max Wall Walks
In part 1, This is the second week of our bench press base progression cycle. Aim to work up to 82%, then complete all three sets at that load as long as you can maintain good form. In Part 2, We're accumulating lots of reps in today's workout. In each 1:30 window, you'll start with a set number of pull-ups and goblet squats and then finish out with as many push-ups as you can before the next 1:30 window begins. Look to have at least 30 seconds per round to accumulate push-ups. Adjust reps/loading of pull-ups and goblet squats to accomplish that.
Score | Total Hand Release Push-ups
Target Score | 60-120 Reps
Stimulus | Light Loading
Strict Pull-Ups | These can be completed anywhere from quick singles to unbroken reps, depending on your ability. Reps should take no longer than 0:30 to complete.
Dumbbell Goblet Squats | These are performed with a single dumbbell held vertically at your collarbone. Both hands should grip the top end of the dumbbell weight. Reps should be completed in 1-2 sets and in no more than 0:30.
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. Aim to accumulate at least 10 reps each round.
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."
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)
GOBLET SQUATS
Dumbbell or Barbell Front Squats
Spanish Squats
Lunges
Air Squats
HAND-RELEASE PUSH-UPS
Reduce Reps
Regular Push-Ups
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press
Logistics shouldn't be an issue today. Everyone should try and have their own DB, if your class is short on DBs, you can sub a KB for the goblet squats.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20-0:30 Each
(9-21 minutes)
Strict Pull-Up Warm-Up | Tell, Show, Do, Check
Bench Press | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Posterior Pump
[PART A]
3x8 Barbell Hip Thrusts
[PART B]
16 Double Dumbbell Romanian Deadlifts
Rest 1 Minute Between Sets
MINDSET
Carl Jung
"The shoe that fits one person pinches another; there is no recipe for living that suits all cases."
What works for one person may not work for another; tailor your approach to life based on your own needs and circumstances.
