Pause Bench Press 5×2
70% 1RM Bench Press
2-3 sec pause.
The weight is lowered down to the chest nice and controlled. Athletes should pause for 2 seconds and drive the bar to the lockout. We don’t want them to completely release the bar into their chest during the pause (stay activated).
ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through.
Grip should be a thumb length outside our chest (thumbs wrapped around the bar) with the elbows staying at 45 degrees.
Before descending, we unrack the bar and bring it over top of the chest, pausing for a slight second—deep stomach breath into a smooth and steady on the negative (don’t freefall the bar).
During the drive, once the bar makes contact at the bottom of the chest/top of the sternum, we explode up, driving through our legs, hips, and chest while breathing out at the top of the extension.
Box Jump : 5×3
*6-8” below max height for 1 rep
No rebounding! Step or jump down and reset before going into the next rep.
For box jump, AREA SHOULD BE CLEAR AROUND BOX AND BOX SHOULD BE STABLE
If athletes use softboxes, ensure that all Velcro straps are firmly attached. Watch athletes closely during attempts and caution them against “too high” attempts for their skill level to avoid injury from falling during the attempt.
Load the hands back with a slight dip (2-4 inches) in the hips and chest. Drive through the floor and explode your arms up to the ceiling. Pull the knees up the chest and land softly on top before standing to full extension.
Athletes must perform a two-foot take off from a standing position—no running or stepping into it.
Athletes can stay at a comfortable height throughout to practice or work up between sets.
3 rounds for time of:
8 Burpee Box Jump Overs, 24/20 in
8 Power Snatches, 135/95 lbs
* On the 8:00
24 Burpee Box Jump Overs, 24/20 in
24 Power Snatches, 95/65 lbs
STIMULUS and GOALS
Stimulus is a moderate effort on the 3 round section and then a moderate-high effort on the 24/24 rep section. The first section will allow athletes to recover slightly on each movement due to lower rep/ heavier weight, while in part 2, athletes will be asked to ramp up the intensity for a first chipper push. The goal should be to finish part one with at least 2:00 + of rest. Scale weight and movements to help athletes stay under the time cap.
This should be high-skilled lifting paired with some bodyweight grunt work. Don’t rush the lift, and stay calm through the burpees.