Tuesday, jan. 9

Strength:

Bench Press 5-3-1

Athlete Instructions

Set 1: 75-77-80% 1RM

Set 2: 77-80-82% 1RM

Set 3: 80-82-85% 1RM

Complete sets every 6 mins.

Athlete Notes

For the Bench Press, concentrate on engaging your lats and mid-back. This can be achieved by visualizing 'breaking the bar' and actively pulling it down towards you. Initiate the movement through your shoulders and mid-back, rather than relying solely on your chest or pecs as the primary drivers. This approach not only involves more muscle groups but also aids in developing a more balanced upper body strength. For individuals with shoulder mobility issues, consider alternative exercises like the floor press, dumbbell bench press, or a tall kneeling double landmine press. These variations provide a horizontal pressing motion similar to the bench press but are more accommodating for those with limited shoulder mobility.

"Keystone"

AMReps 9 mins (3,6,9,...): Handstand Push-ups, Deadlifts, and Box Jumps

As many reps as possible in 9 mins of:

3 Handstand Push-ups

3 Deadlifts, 225/155 lbs

3 Box Jumps, 24/20 in

6 Handstand Push-ups

6 Deadlifts, 225/155 lbs

6 Box Jumps, 24/20 in

9 Handstand Push-ups

9 Deadlifts, 225/155 lbs

9 Box Jumps, 24/20 in ... Continue adding 3 reps each round to each movement until time expires.

Athlete Instructions

Box Jumps- step down

Athlete Notes

Goal: Be in or have completed the round of 15 reps

Primary Objective: Achieve the most amount of reps

Secondary Objective: Keep each movement unbroken

Stimulus: Posterior Chain / Upper Body Vertical Push

RPE: 7/10