Bench Press
Max Repetitions Bench Press @ 90%
* To Technical Failure
"Saucy Little Bunny"
3 Rounds For Time:
30 Hand Release Push-ups
30/24 Calorie Row
30 Kettlebell Swings (70/53)
Time Cap: 18 Minutes
KG | (32/24)
3 Rounds For Time:
30 Handstand push ups
30/24 Calorie Row
30 Double KB Clean & Jerks (53/35)
Time Cap: 18 Minutes
In part 1, we’re in week 3 of our our max reps bench press. Athlete’s should target 2-5 reps with minimal deviation in mechanics. If athlete’s are unaware of their 90%, they should use the 2-5 rep range to choose an appropriate load. In part 2, we have a great upper body push/pull workout with a heavier kettlebell swing. Athletes should consider setting a plan and a steady pace for the first round, to avoid blowout at the end. Encourage athletes to push the pace on the movement they feel confident with, and then manage their effort and rest time on the movements they are more challenged by.
Total time to complete work.
Hand Release Push-ups| 2:00 or less.
Calorie Row| 2:00 or less.
Kettlebell Swings| 2:00 or less.1-3 sets.
Shallow Hips
The bottom of the kettlebell swing should mimic the dip of the box jump. Not a squat, not a good morning.
Hand Release Push Up
Reduce Reps
Regular Push-Ups
Box Push-Ups
Dumbbell Bench Press
Row
Reduce Reps
2:00 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo/Assualt
Kettlebell Swing
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings
In part 1, guide athletes to a clear understanding of technical failure today. Make them aware that after 3 weeks of different movements, we’ll be returning to these same movements in order to attempt to improve on today’s result. Manage your room so that you can get eyes on each athlete as they lift.
In part 2, if you need to manage a large class you can have athletes start on different movements.
Whiteboard Brief
General Flow
Row | tell, show, do, check
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Focus on 500m/split
Maintain same 500m/split
Maintain same 500m/split
KB Swing Prep | tell, show, do, check
Focus on hinging at the hips while maintaining a flat back.
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.
Bench Press | tell, show, do, check
Shoulder blades & butt on bench
Feet on the floor
Hands outside shoulders with full grip on bar
Eyes under barbell
Visible arch in lower back
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
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.
Hip Hinge: Look for a clear hip hinge during the initial part of the stroke. The hips should hinge back before the knees bend, maximizing the engagement of the powerful hip and leg muscles.
Hip Hinge Technique: Ensure athletes are initiating the movement with a hip hinge, not a squat. The hips should move back first, and the knees should bend slightly.
Watch for a straight back and a neutral spine throughout the movement. Avoid rounding of the lower back.
Post Workout Clean Up & Chat (57-60)
3 Rounds For Time:
30 Hand Release Push-ups
100 Double Unders
30 Alternating DB clean & jerkTime Cap: 18 Minutes
Every strike brings you closer to your next home run.” - Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
2 Sets
50 Banded Goodmornings
50 Hollow body rocks
