Bench Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 5 Second Negative
* Build In Weight
"Threefold"
AMRAP 12:
9 Double Dumbbell Push Press
30 Double Unders
9 Toes to Bar
30 Double Unders
Dumbbells: (50/35)'s"
KG | (22.5/15)
AMRAP 12:
9 Double Dumbbell Push Press, @dumbbell(50/35)'s
30 Unbroken Double Unders
9 Toes to Bar
30 Unbroken Double Unders
*If you trip on the double unders, you start back and zero and don't count the reps of the set you tripped on in your score.
This week we start our new tempo cycle. We begin 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. Part 2, All the grip time under tension happening in today's conditioning piece! These 3 movements will begin to interfere with each other quickly if we aren't smart in the first couple of rounds. We should be aiming to hold consistent split times per round, locking in our working pace early will be key!
Score | Rounds plus reps completed.
Double Dumbbell Push Press | Unbroken sets in :30 or less.
Double Unders | Aiming for :30 or less here
Does to Bar | 1-2 sets with short intentional rest.
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."
DUMBBELL PUSH PRESS
Reduce Loading
Sub Kettlebells
Sub Barbell
Dumbbell Strict Presses
Kipping HSPU
DOUBLE UNDERS
Reduce Reps
45 Single Unders
Plate Hops
30 Reps of Singles & Doubles (Mix of Both)
90 Meters on Ski Erg
:20 Effort On Any Other Machine
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
Athletes should be use to the tempo by now from our last block. You can have athletes partner and share stations as needed.
IN part 2, Grip and breathing will play a factor in our working pace, instead of having to slow down later in the workout we should be trying to remain consistent through the first 9:00 or so, and be able to hit a little bit of gas to power through the end of the clock.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General flow 0:20 each
(9-24 minutes)
TTB | tell, show, do, check
DB Push Press | tell, show, do, check
Bench Press | tell, show, do, check
(24-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-56 minutes)
Look For
Post Workout Clean Up & Chat (56-60)
Lethal Legs
4-6 Sets For Quality:
20 Split Jumps
20 Seconds Wall Sit
1 Minute Rest Between Sets
