wednesday, jan. 31

Strength:

Bench Press 1x5 at 70% 1RM

Bench Press 1x5 at 75% 1RM

Bench Press 1x3 at 80% 1RM

Bench Press 1x3 at 80% 1RM

Bench Press 1x1 at 85% 1RM

Bench Press 1x1 at 90% 1RM

Athlete Instructions

Complete sets every 1:30 min.

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.

The workout is to be done on a 90 second clock today as an increased challenge for higher rep ranges when we normally would be resting longer periods to have to get the 90%+ this will tap into the muscular endurance range as well as targeting absolute strength by tapping into both high percentage work along with reduced rest periods.

"Spider Monkey"

For time:

10 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

9 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

8 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

7 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

6 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

5 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

4 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

3 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

2 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

1 Chest-to-bar Pull-up

7 Box Jump Overs, 24/20 in

Athlete Instructions

Chest-to-bar Pull-ups- must be unbroken

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00

Athlete Notes

Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to the bar.

Secondary Objective: Push to be quick on the box even if you will need a little more time jumping back up to the bar. Practice efficiency and rhythm here.

Stimulus: Sprint Couplet / Gymnastics Density

RPE: 9/10