Mobility, Activation & Warm-Up
Band Assisted Pec Stretch x 30 seconds per side
Light Dumbbell Series:
Bicep Openers x 5 reps
Bicep Curl + Press x 5 reps
Delt Rows x 10 reps
and then …
Two sets of (nasal breathing only):
Arms Only Echo or Assault Bike x 60 seconds
Inchworm Walk + Scap Push Up + Push Up x 3 reps
and then take 5-8 minutes to build to your working set for the bench press.
A.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 6 reps @ 81%
B.
Complete as many rounds and reps as possible in 7 minutes of:
3 Toes-to-Bar
6 Box Jump Overs (24/20″ with step down)
6 Toes-to-Bar
12 Box Jump Overs
9 Toes-to-Bar
18 Box Jump Overs
12 Toes-to-Bar
24 Box Jump Overs
…etc. until the 7 minute mark.
55+: Step-Overs allowed
Rest 7 minutes, then…
Complete as many rounds and reps as possible in 7 minutes of:
3-6-9-12-15-18-etc. reps of:
Row (calories)
Burpees over the Erg
C.
Three sets of:
12-15 Incline Bench Dumbbell Skull Crushers
12-15 Seated Lateral Flyes
Rest as needed” 5 minutes of intentional down regulating breathing
General Training Notes:
Raise your hand if you like to bench !! It seems like we’ve had a ton of success with the bench progressions and are excited to see good strength development with your horizontal pressing. Please refer to October 25th to see what weight you used that week; aim for 5-10 lbs more today. Then you’ve got two 7 minute workouts. For both you’ll record total reps achieved. Both pieces will demand big lung capacity, quick transitions, discipline to stay mentally engaged and a grind mentality. These are fairly simple and straight forward workouts which means it will take extra effort from you to stay alert and engaged throughout each workout. Keep the transitions short and quick between the toes-to-bar and box jump overs. Don’t get lured in by the small rep scheme at the start and go too fast out of the gate. The workout gets real at the 12 rep mark so don’t be caught off guard here. Stay low and steady on the box jump overs and come down off the rig when you lose rhythm on the toes to bar.
Part II is all about the grind! A quick transition off the erg and into the burpees is crucial. Practice that quick release off the erg and stay low as you do your burpees over the erg. Make sure to slide the seat forward so you don’t risk clipping it when you jump over.
Share what helped you stay mentally engaged during these 7 minute pieces!