Friday 10.7.2022

*Coach’s Notes: Benchmark Testing

Today’s “Performance” track has two Benchmark tests: the 3-rep max Push Press, and the Bodyweight Pull/Push Tester.

For the Push Press, try to build to your heaviest set of 3 while performing as few tough sets as possible. The goal is not to accumulate volume here — we just want to find the ceiling.

For the Pull-up/Ring Dip workout, you will be loading the Barbell with your bodyweight (or 75% of your bodyweight, for females). Round up or down to the nearest 5-lb increment.

“FITNESS”

A. Three sets of:
Seated Barbell Press x 8-10 reps @ 21X1 (try to use the same loads you used on 9.19.2022 — but for 1-2 extra reps each set)
Rest 60 seconds
Staggered Stance Dumbbell Romanian Deadlift x 6-8 reps each leg @ 3010
Rest 60 seconds
Supinated Banded Pull Aparts x 15-20 reps
Rest 60 seconds

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Glute Bridge Dumbbell Floor Press
Strict (or Assisted) Pull-ups

C. (Optional) Isolation Work
Two sets, for quality, of:
Seated Dumbbell Hammer Curls x 12-15 reps
Rest 30 seconds
Dumbbell Skull Crushers x 15-20 reps
Rest 30 seconds
Plank Body Saws on Sliders x 8-10 reps @slow and controlled tempo
Rest 30 seconds

“PERFORMANCE”

A. Take 15 minutes to build to today's 3-RM Push Press

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Deadlifts (BW/.75 BW)
Ring Dips (or scale to stationary dips)
*20 Double-Unders after each round

C. (Optional) Isolation Work
Two or three sets, for quality, of:
Seated Dumbbell Hammer Curls x 12-15 reps
Rest 30 seconds
Dumbbell Skull Crushers x 15-20 reps
Rest 30 seconds
Plank Body Saws on Sliders x 8-10 reps @slow and controlled tempo
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

2-3-4-5-4-3-2 min pyramid / 2 min rest
Row, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.