Friday, July 19th

Context: Practice - Powerlifting bench press techniques and standards

Dynamic Warm Up Option: "Novo" Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100' overhead carry, calf stretch 30s per side, face down quad smash 30s per side, pec smash 30s per side

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging bench press or floor press for 3 reps (80-90%).

Strength: none

Super Set: none

Metabolic Conditioning: “Wake Up to This!”

3 cycles - in 7 minutes:

15 Bench or Floor Press (Health: 45lb, Athletic*: 75lb, Performance: 135lb)

Then max rounds with the remaining time:

10 DB Power Cleans (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

Kipping Ring Dips (Health: 10 ring push up, Athletic*: 6 ring dips, Performance: 10 ring dips)

200m Run or 40 Single Unders + 4 reps of 25' out and back shuttle runs

2 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 7 - 11 rounds, about 1 min for bench press and 2 min per round after. Scale Up: 105/155lb bench, 5 muscle ups instead of ring dips

Coaching Tips: Pick a load for bench that you can do in 1-2 sets. Use a spotter if possible. Get through these fast, then pace the rest of the movements more. Only one head of the db needs to touch the ground for the cleans. Make sure you kip the ring dips to save the shoulders. Rounds 2 and 3 bench will be much harder, plan on breaking these up more.

Optional ‘Cash Out’ or Hypertrophy: None

Scott McIntyre