Bench Press
3 Sets:
2 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throws (14/10)
* Build In Weight To Technical Failure
* Aim for ~83-90% of 1RM
* Rest 2-3 Minutes Between Sets
"Three Pointer"
5 Rounds For Total Reps:
Minute 1: Dumbbell Bench Press (50/35)'s
Minute 2: Bike Erg Calories
Minute 3: Toes to Bar
Minute 4: Rest
KG | (22.5/15)’s
AGE GROUP
13-15 & 55+ | (35/25)'s
KG | (15/11)’s
(70/50)'s
KG | (32/22.5)’s
In part 1, This is the sixth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. 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 an interval-style workout with alternating movements, allowing for a wider range of muscle groups to be targeted. We're aiming to improve our lactate threshold (ability to fend off fatigue). This is best done by working at or just above the fastest pace we could hold for 20-30 minutes.
Score: Total Reps
Target Score: 180-300 Reps
Stimulus: Lactate Threshold [RPE 6-7]
All Movements: Pick weights/variations for each station that allow you to complete 12 or more reps.
Feet on the Ground
Feet should stay flat on the floor throughout the lift.
Generates leg drive and improves stability.
To maximize your score, pace the Echo Bike well and work at a steady pace, as this is the hardest movement to get a high amount of reps at without large amounts of fatigue.
Really attack the movement you are best at and simply work diligently at the other movements.
To maximize the training stimulus of this workout, take each set of bench presses and toes to bar to muscular fatigue (the point in which a rep becomes challenging or slows) and work at a moderately hard pace on the Echo Bike.
DUMBBELL BENCH PRESS
Reduce Loading
Sub Barbell (135/95)
Hand-Release Push-ups
Floor Press
Weighted Deficit Push-Ups
Push-Ups
BIKE
Bike Erg
Row
Ski
Treadmill/Runner
Shuttle Runs (1 rep = 10m)
TOES TO BAR
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
Athletes can share equipment today and start on a different station. If your class is still too big for everyone to share benches, change the DB bench press to a DB floor press.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
Toes to Bar | tell, show, do, check
Bench Press | tell, show, do, check
(19 - 34 minutes)
(34 - 40 minutes)
Practice Round
Break
Workout adjustments if needed
(40 - 59 minutes)
Look For
Post Workout Clean Up & Chat (59-60)
Run Conditioning
5 Rounds:
600 Meter Run [RPE 7-8]
400 Meter Run [RPE 2-3]
MINDSET
Robert Fulghum
"Peace is not something you wish for. It's something you make, something you do, something you are, and something you give away."
Peace is an active practice; it’s something you cultivate within yourself and share with others.
