Bench Press
Build to Heavy Single
"Fair Game"
On the 2:00 x 8 Sets:
9 Kettlebell Swings (70/53)
12 Hand Release Push-ups
21 AbMat Sit-ups
Max Calorie Bike Erg
KG | (32/24)
On the 2:00 x 8 Sets:
15 Kettlebell Swings, (70/53)
15 Hand Release Push-ups
15 GHD Sit-ups
In part 1, we are moving into our “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, we have intervals where we are being asked for a hard effort from start to finish of each 2 minute round. With no rest between rounds this may look like a tall order. The biggest goal today is to get to that bike and still be able to go hard!
Total calories accumulated across all 8 rounds.
Kettlebell Swings | Unbroken sets across all rounds.
Hand Release Push-ups | Unbroken sets here as well.
Abmat Sit ups | about :40 of work or less.
Break the bar some text
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
KETTLEBELL SWINGS
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings
HAND RELEASE PUSH-UPS
Reduce Reps
Regular Push-Ups
Box/Bench/AbMat Target Push-Ups
Dumbbell Floor Press
SIT-UPS
Reduce Reps
Hollow Rock
CALORIE BIKE ERG
Row/Ski/Assault/Echo/Air Run
Encourage athletes to share barbells in part 1, and spot one another as they work to their heavy. Be sure your class knows how to properly spot someone on the bench press.
In part 2, if you need to have people share bikes you can have a second group go one min behind. Therefore, you would have a group starting anew round every minute.
Whiteboard Brief
General Flow some text
KB Swing Prep | tell, show, do, checksome text
:20 Alternating Single Leg Deadliftssome text
:20 Kettlebell Deadliftssome text
:20 KB Hip Hinge & Popsome text
:20 KB Russian Swingssome text
:20 KB American Swingssome text
Bench Press | tell, show, do, checksome text
Establish stance, grip, & set up some text
5 Tempo empty bar bench press some text
3 Tempo empty bar bench press some text
Practice Round some text
Break
Workout adjustments if needed
Look For
Post Workout Clean Up & Chat (55-60)
Gun Show
3 Sets:
6 Strict Weighted Dips, Rest 1 Minute
Big Set Bodyweight Dips, Rest 2 Minutes
