Bench Press 1×10 at 60% 1RM
Bench Press 1×8 at 65% 1RM
Bench Press 1×5 at 70% 1RM
Bench Press 1×3 at 77% 1RM
Bench Press 1×1 at 85% 1RM
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Athletes will use the rep scheme above to work up to their 85% of 1RM. Start light and continually increase the weight with the decreasing reps. The weight selected leading up to the 85% should be based on feel and not pushed to failure.
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, pick height : 5×3
*4-6” below max height for 1 rep
Let’s see if we can have a slight increase in height from last week. Don’t go up if the height does not feel comfortable.
No rebounding! Step or jump down and reset before going into the next rep.
4 rounds for time of:
20 Line Facing Burpees
3/2 Rope Climbs
4 rounds each
1 athlete works at a time 1 round at a time
The Scaling aim is for athletes to maintain aggressive pacing on the burpees with smooth rope climbs.
16 Line Facing Burpees
2/1 Rope Climbs (OR 12/10 Strict Pull-ups)