Bench Press 1×1

* Use the heaviest weight you can for the set.

Build to a heavy in 10-12 mins.

Rest a little longer than normal between sets when you reach heavier weights.

This is what we have been training for; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).

Record your heaviest lift as 1 of your scores for load


5 rounds for time of:

Row, 200/175 m

10 Burpee Over Rowers

15 Wall Balls, 30/20 lbs

Stimulus is moderate and steady pacing on each movement through all five rounds. Each movement should challenge athletes but be doable in a 50 sec time period. The goal should be consistent rounds times and sets across the entire workout.

The first round through is all about setting/testing the pace. Athletes should be careful not to come out with an effort that canโ€™t be maintained.