Tuesday 1.24.2023

*Coach’s Notes:

• For “Performance,” we are progressing our Tempo Bench Press today, adding 3-5% to the weights you used last time, but keeping the focus on a fast, explosive concentric phase of the movement; for “Fitness,” we will be doing some higher-rep pressing, scap, and core work

• Double (quadruple?) AMRAP coming your way on conditioning. Goal is max total rounds and reps across both sets of each

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Tempo Bench Press x 3 reps @ 21X1

Use approximately 70-75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Try to increase from 1.12.2023, if able.

OR

Three sets of:
Single Arm Dumbbell Bench Press x 6-8 reps each arm @ 30X1
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-20 reps @1010
Rest 30 seconds
Reverse Snow Angels x 12-15 reps @2020
Rest 30 seconds
Hollow Rocks x 30 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
4/3 Strict Pull-ups
24 Double-Unders (or Lateral Line Hops)

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
12 Push-ups

Rest 2 minutes, then....

Repeat Parts B and C for a second time through (24 minutes total -- 16 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups