Tempo Bench Press 5×3
70% 1RM Bench Press
Tempo = 3-second negative and 1-second pressing (contraction) portion
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
Either have everyone bench together and you (coach) count them down into the bench or have a partner count.
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 free fall 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.
2 rounds, each round for time, of:
10 Bar Facing Burpees
10 Power Snatches, 95/65 lbs
10 V-ups
10 Bar Facing Burpees
10 Power Snatches, 95/65 lbs
10 V-ups
10 Bar Facing Burpees
10 Power Snatches, 95/65 lbs
10 V-ups
* Go every 10 mins.
The stimulus is moderate-high intensity while aiming to improve on the second set. Athletes should come out with a push-paced effort, not all out, with the mindset that they will have to go through it again and potentially get faster. Using the clock as a pacesetter is key for athletes to keep sets consistent across each round. We want athletes to have 2:00+ of rest before their second set.
The core is going to be attacked today. Be sure athletes are breathing probably between movements and upright during their rest time.
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