Bench Press
Max Repetitions of Bench Press @ 85%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (4/15/24)
"Perfect Ten"
10 Rounds For Time:
10 Dumbbell Snatches (50/35)
10 Box Jumps (24"/20")
10 Push-ups
Time Cap: 18 Minutes
10 Rounds For Time:
10 Dumbbell Snatches, (50/35)
10 Single-Arm Dumbbell Overhead Squats, (50/35)
3 Ring Muscle-ups
Time Cap: 18 Minutes
In part 1, we’re back with our second time through Bench Press. Athletes should be targeting 4-8 reps at #5 heavier than the load they used the first time we performed bench press during this cycle. If athletes didn’t complete bench press the first time, they’ll target 85%. In part 2, we are aiming to keep moving through all 10 rounds without getting stopped up anywhere. We need to be hitting 1:30 each round in order to complete 10 rounds under the cap. Encourage athletes find a steady pace to hold, and if we have to break up the push ups it needs to be quick small breaks.
Time to complete work. If capped, add 1 second per rep not completed.
Dumbbell Snatches | About :30 of work or less
Box Jump | About :30 of work or less
Push ups | 1-3 sets completed in about :30
Leg Drive
There is a lot of volume in today's workout, and it can be easy to burn the shoulders early. Cue athletes to squeeze the legs first to initiate the DB snatch today.
Encourage athletes to use the box jump as their “rest” to recover from the other two movements. Utilize a smooth pace to catch their breath and allow for minimal breaks on the push ups.
Dumbbell Snatch
Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches
Box Jump
Reduce Reps
Reduce Box HeightBox Step-Ups
15 Squat Jumps
Reverse Lunges
Push Up
Reduce Reps
Hand Release Push-Ups
Box/Bench Push-Ups
Dumbbell Bench Press
Dumbbell Floor Press
Alternating hands on each rep of the dumbbell today. Be sure both heads of the DB are touching the ground each rep.
Try to set up the room so that it makes for quick transitions between movements.
Whiteboard Brief
General Flow 0:20-0:30 each
DB Snatch | tell, show, do, check
Focus on timing of squeezing legs and glutes then. shrugging
Focus on timing of full extension before pull the the elbow high and outside
Focus on timing of fully extending the legs and hips before driving the DB overhead
Pause in OH position to check DB position
Focus on timing and DB position
Bench Press | tell, show, do, check
Focus on 45 degree angle with elbows
Focus on “breaking” or “snapping” the bar throughout the movement.
Practice Round
Break
Workout adjustments if needed
Look For
Look for athletes squeezing the legs and extending the hips before they pull the DB with their arms.
Looks for athletes reaching full extension in their jump to try and land high, rather than low.
Look for Body Position. Maintain a straight line from head to heels. Avoid sagging or piking at the hips. Engage the core to keep the body stable.
10 Rounds For Time:
10 Dumbbell Snatches (50/35)
20 Air Squats
10 Push-ups
“The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith
It’s not about the treadmill. It’s what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.
Full heart, full commitment, full effort. Wherever we go.
5 sets:
3-5 Weighted Pull-ups as heavy as you can
*Rest 1-2 Minutes Between Sets
