Bench Press
Heavy Set of 20
"Spin Move"
5 Rounds For Time:
50 Double Unders
25-20-15-10-5 Dumbbell Snatch (50/35)
15/12 Calorie Row
Time Cap: 18 Minutes
KG | (22.5/15)
5 Rounds For Time:
50 Double Unders
15-12-9-6-3 Dumbbell Squat Snatch (70/50)
15/12 Calorie Row
Time Cap: 18 Minutes
In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week. In part 2, Doubles, dumbbells and rowing, oh my! We're looking at three grippy movements today that will start to impact each other as the workout progresses. With that, we also have less reps to complete each round as we work, so today is all about pacing to keep our breathing and heart rate in check so we can try to pick up speed as we go.
Score | Time to complete work. Add 1s per rep not completed if time capped.
Double Unders | About :30 of work, no longer than :45 at our rope today.
Dumbbell Snatch | Unbroken sets should be the goal here today.
Calorie Row | About 1:00 of work
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."
DOUBLE UNDERS
Reduce Reps
75 Single Unders
Plate Hops
50 Reps of Singles & Doubles (Mix of Both)
:30 Effort On Any Machine
DUMBBELL SNATCH
Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches
CALORIE ROW
Reduce Reps
1:00 Cap
12/10 Calorie Ski
15/12 Calorie Bike
200m Run
150m Air Run
Encourage athletes to partner and share stations for bench press. Be sure athletes know how to spot one another for safety.
In part 2, athletes should use their own DB.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 each
(9-21 minutes)
DB Snatch | tell, show, do, check
Bench Press | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Killer Core
3-5 Sets For Quality:
10 Weighted Sit-ups
20 V-Ups
40 Second Banded Front Plank
