Dec 16 2021

0:00-12:00 - Strength

Bench Press : 1 Rep Max

Only include the heaviest 1 rep, do not include sets prior to it.

Take 12 mins to establish a 1RM.

Rest 3 mins on the running clock before the 1 mile TT.

We are testing our 1RM bench press and where our capacity is today. We haven't spent a ton of time developing the bench, however we have put in a considerable amount of work getting the shoulders to feel healthy and strong, so we could see some good PRs today.

15:00-25:00 - 1 mile TT

Run 1 mi

This is an all out effort for time.

Rest 3 mins on the running clock before the bench press test

This is all about finding that pace and effort. The 1 mile test is always a challenge. We suggest starting out at a pace that feels a touch fast for the first 400 m and then settling into a strong pace for the next 1000 m before putting in that final kick of 200 m to the finish line.

28:00-35:00 - Bench Press Test

Bench Press : 30 Reps for Time

30 Bench Press, 80% 1RM

Time cap: 7 mins

The expectation here is to be able to maintain sets of 3-5 reps at a time. Due to the nature of this style work we really suggest working with a partner or making sure to alternate sets with someone spotting you. Athletes will be tired and we want to ensure safety.