Bench Press
3 Sets:
5 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throws (14/10)
* Build In Weight To Technical Failure
* Aim for ~75-80%
* Rest 2-3 Minutes Between Sets
"Trophies"
AMRAP 15:
Max Unbroken Strict Pull-ups
100 Meter Run
Max Unbroken Push-ups
100 Meter Run
AGE GROUP
13-15 & 55+ | Same as Class
AMRAP 15:
Max Unbroken Ring Muscle-ups
100 Meter Run
Max Unbroken Strict Handstand Push-ups
100 Meter Run
In part 1, This is the second 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 work is a great muscular endurance training piece. Expect your muscles to burn more than your lungs - that is the intent.
Score: Total Pull-up + Push-up Reps
Target Score: 100-200 Reps
Stimulus: Muscular Endurance
Gymnastics: sets must be unbroken. Once you drop from the pull-up bar or come out of a plank position on the push-ups, your set is over and you advance to the run. Choose a variation for both movements that allows for 5+ strict pull-ups and 10+ push-ups. Expect about 6-8 attempts at each station.
Runs: These do not count towards the total score. Look for about 0:30-0:45 per run.
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."
We are training muscular endurance, so you should complete your max sets to muscular fatigue. During any of your sets, once you have one sticky rep, move on. We want to have 2 reps left in the tank. This may also allow you to get an extra round of work in, ultimately boosting your overall score.
STRICT PULL-UPS
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
PUSH-UPS
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press
100M RUN
0:45 Time Cap
125m Row
100m Ski
6/5 Calorie Echo Bike
250m Bike Erg
0:30 Moderate Effort on Treadmill/Runner
8 Shuttle Runs (1 rep = 10m)
7 Burpees
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Pull-Up + Push-Up | tell, show, do, check
Bench Press | tell, show, do, check
(24 - 39 minutes)
(39 -45 minutes)
Practice Round
Break
Workout adjustments if needed
(45 - 60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Gun Show
[PART A]
3 Sets:
10 Barbell Biceps Curls
[PART B]
3 Sets:
30 Banded Straight Arm Lat Pressdowns
Rest 2 Minutes Between All Sets
MINDSET
Hannah Arendt
"Promises are the uniquely human way of ordering the future, making it predictable and reliable to the extent that this is humanly possible."
Promises are a way to create structure and predictability in life, helping us build trust and plan for the future.
