Bench Press 1×1
Build to a heavy single (10-12 minutes).
ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
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 tempo 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.
A single max effort Box Jump for total height.
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.
Every 1 min for 15 mins, alternating between:
Row, 200/175 m
12 Deficit Push-ups, 4/2 in
12 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
TARGET SCORE
Target time each minute: 30-40 seconds
Time cap each minute: 50 seconds
STIMULUS and GOALS
Stimulus is a moderate, consistent effort for the entirety of the workout. Athletes should finish each movement in approximately the same amount of time. Athletes should be done with work by the 45 sec mark on each minute. If they continue working past this time frame, instruct athletes to modify the volume for that specific movement for the remainder of the workout. A specific focus on breathing with each rep on clean and jerks and wall balls will assist athletes in moving consistently.
Day’s like this are great for athletes to help build capacity and volume. Choose the weight and skill that best helps keep the intended intensity.
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