Bench Press 5-5-3-3-3-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
✔ Increase loading across as many sets as possible.
✔ Work-up to a new personal best.
✔ Rest 2:00 between each set.
✔ Work with a partner(s) to help establish an effective work/rest pace.
Movement Scaling Options:
▪︎ Bench Press | Decrease loading and increase reps, DB Pressing options.
For time: 15 Wall Walks
** At the top of every minute, perform x4 Box Jump Overs (24/20). **
10min. Time Cap
We will time cap the workout at 10:00. The goal is to complete 15 Wall Walks. The caveat is that at the end of every minute, you must complete 4 Box Jump Overs. This should be quick and annoying AND under :20.
1 Wall Walk should take between :05-:10. If we average 3-5 per minute, this workout will take somewhere between 5:00-10:00. If athletes cannot perform 3 Wall Walks within 1:00, reduce the number to 10 reps.
BOX JUMP OVER
4 Box Jump Overs should take ~:10-:20. The longer the Box Jump Over takes, the less time we will have for Wall Walks. If the height of the box is too challenging to clear 4 reps in under :20, reduce the number of repetitions to 3 and/or reduce the height of the box. Alternatively, a step-over can be used and will be categorized as a modification/scale.
Although we want to move through the Wall Walks quickly, it will be of more benefit to stabilize the supporting arm (aka straighten the arm and plant the hand) before walking backwards up the wall.
The movement sequence goes as follows – hands stay flat until both feet have made contact with the wall….then, the hands can move backwards.
At the top, we are looking for the hands to be ~6” from the wall before the athlete can begin the descent.
On the descent, feet stay on the wall until hands are back to the starting point.
Keep the midline tight through the entire movement.
To earn time on the wall, we have to push harder than we may want on the Box Jump Over.
Decrease Range of Motion (How Close to/Far up the Wall Athletes go)
Inchworm Walk Outs