Monday, September 30th
Context: Practice – Rules for spotting Bench Press
Dynamic Warm Up Option: 400m Run with Med Ball or 3 min Jump Rope, then 3 sets of 10 Ring Rows, 10 Band Pull Aparts, 10 Push Ups with forward reach at top, 10 Jumping Squats, 10 Sit Ups with legs straight
Skill Practice Warm Up: Spend 10 minutes working up to a challenging Bench Press or Floor Press for 3 reps (80-90%)
Super Set: None.
Metabolic Conditioning: “Beach Ready 3.0”
For time with buy in:
15 Bench Press or Floor Press (Health: 55lb/ Athletic*: 85lb/ Performance: 155lb)
Then 5 rounds:
5 Knees to Elbows
10 Shoulder Press (Health: 35lb/ Athletic*: 55lb/ Performance: 95lb) or 10 with dbs (15lb/30lb*/45lb)
15 Box Jump (Health: 12”/ Athletic*: 20”/ Performance: 24”)
20 American KB Swing (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 13 - 20 minutes. About 60-90s for the Bench Press, then 2:30 per round. Scale Up: 115/185 Bench, 85/135 Press and 53/70lb kb).
TEAM VERSION: With a partner, split as desired. 30 Bench Press, then 5 rounds: 10 Knees to Elbows, 20 Shoulder Press, 30 Box Jumps, 40 KB Swings (Swings are two people working at a time)
Coaching Tips: Set up a few Bench/Floor Press stations so everyone can go into this in 'waves' (and have spotters). The last people to go should be the most comfortable with the weight (and probably the fastest on the rest of the workout so they can try and 'catch' up to everyone else). The load should be challenging, but not able to be completed in one or even two sets. It should take at least a minute to complete. Keep the shoulders packed and engage the lats. Do not let the hips rise up off the bench. Make sure the knees touch the actual elbows or forearms (not the triceps). Shoulder presses need to be strict with no hip or knee involvement. Break up the swings to save your hands and to finish the last sets strong.
Optional ‘Cash Out’ or Hypertrophy: 3 sets of 20-30 Banded Tricep Press Downs in a super set with 12 per side Bulgarian Split Squats