Warm-Up | Performance
Row 250 Meters
Followed by …
Two sets of:
Scap Push-Ups x 10 reps
Hover Push-Ups x 10 reps
Single-Unders x 30 seconds
V-Ups x 30 seconds
Then…
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 9 minutes (3 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
Set 8 – 1 rep @ 101+%
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?
What is this benching progression called? i’m new and have never seen the slow lifts programmed like this.
155lbs
58
a. 185# 95%
b. 50 reps best is 51 in 2022
still sick and coughing but getting better, I had 14 in the first min and 10 in the last. Not sure where I went below 10…I think I have 60 reps no problem for this one
A. PR 145
B. Rx- 52 reps
A. New 1rm
B. 57 reps Rx, not even close to 80 and worst result of last 3 years😅. The problem was the lactate management in the legs