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Posts Tagged ‘Bench Press’

Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Tuesday 12.17.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Hand Release Push-Ups
10m Bear Crawl
10 Sit-Ups

B) 2 Rounds:

10 Empty bar Bench Press
10 GHD Sit-Ups
5 Cal Bike

Strength

Bench Press

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

20-16-12-8-4:
Dumbbell Snatch, 50#/35#
Cal Bike
GHD Sit-Ups

Workout Tip

Dumbbell Snatch: you should choose a weight that you can complete 10 repetitions each arm without switching!

GHD Sit-Ups: scale to toes to bar if no GHD available, or scale to hanging knee raises.

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Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Monday 12.02.19

Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Monday 12.02.19

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Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Wednesday 11.27.19

Warm-Up

A) 2 rounds:

200m Run
10m Bear Crawl
10 Push-Ups
10m Bear Crawl
200m Row

B) 2 Rounds:

10 Knee Raises
5 Burpees

Strength

Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench Press for 2 sets.

Workout

800m Run
40 GHD Sit-Ups
20 Bar Dips
400m Run
40 Toes-to-Bar
10 Bar Dips
200m Run
40 Knee Raises
5 Bar Dips

Workout Tip

Toes/GHD/Knee Raises: choose a variation or variations you can complete in sets of 10 or more each set.

Bar Dips: you should be able to complete 5-10 reps each set. Scale as needed.

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Wednesday 11.27.19

Warm-Up

A) 2 rounds:

200m Run
10m Bear Crawl
10 Push-Ups
10m Bear Crawl
200m Row

B) 2 Rounds:

10 Knee Raises
5 Burpees

Strength

Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench Press for 2 sets.

Workout

800m Run
40 GHD Sit-Ups
20 Bar Dips
400m Run
40 Toes-to-Bar
10 Bar Dips
200m Run
40 Knee Raises
5 Bar Dips

Workout Tip

Toes/GHD/Knee Raises: choose a variation or variations you can complete in sets of 10 or more each set.

Bar Dips: you should be able to complete 5-10 reps each set. Scale as needed.

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Thursday 11.21.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict Press

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Handstand push-ups and toes to bar stations should be unbroken each round. Scale repetitions as needed.

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Thursday 11.21.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict Press

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Handstand push-ups and toes to bar stations should be unbroken each round. Scale repetitions as needed.

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Sunday 11.10.19

Warm-Up

A) 2 rounds:

1-minute Row
20 Sit-Ups
10 Russian Swings
5 Push-Ups

Workout

3 Rounds:

20 Bench Press, 135#/95#,
20 Toes-to-Bar

Then,
2 Rounds:

40 Calorie Row
40 American Swings 70#/53#.

Then,
60 Burpees

Workout Tip

3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or less, scale as needed

2 rounds: each round of rowing should take 3 minutes or less. Kettlebell swings should be completed in 2 sets or less.

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Sunday 11.10.19

Warm-Up

A) 2 rounds:

1-minute Row
20 Sit-Ups
10 Russian Swings
5 Push-Ups

Workout

3 Rounds:

20 Bench Press, 135#/95#,
20 Toes-to-Bar

Then,
2 Rounds:

40 Calorie Row
40 American Swings 70#/53#.

Then,
60 Burpees

Workout Tip

3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or less, scale as needed

2 rounds: each round of rowing should take 3 minutes or less. Kettlebell swings should be completed in 2 sets or less.

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Saturday 09.21.19

Warm-Up

A) 2 Rounds:

20 Sit-Ups
20m Bear Crawl
200m Run

B) 3 rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

21-18-15-12-9-6-3:

Bench Press, 135#/95#
Deadlift, 135#/95#
200m Run

AX: 95#/75#
RX: As is
RX+: 185#/125#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Bench Press: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.

Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.

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