Bench Press : 1-1-1-1-1
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
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.
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.
4 rounds, 3 mins each, for max reps of:
15 Ring Rows
15 Dumbbell Bench Press, 50/35 lbs
max reps in remaining time Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
* Rest 2 mins
Ring Rows / Dumbbell Bent Over Rows
STIMULUS and GOALS
Stimulus is a moderate, strategic effort on the bench to avoid burning out and to maximize the amount of time on the step ups. Athletes should be able to move through the ring rows and bench within a 60-90 second period.
Make sure athletes understand how to transition the dumbbells on the bench press comfortably. Practice with lightweight and use the bent-over row option if limited on rings.