Thursday 1.12.2023
Coach’s Notes: Concentric Speed
Today’s Bench Press sets have a singular focus — move the bar as fast as possible on the way UP.
Training speed at lighter loads can translate to better strength through the “sticking point” of tough reps. When we lift heavy, the weight naturally slows down as we fight against gravity. By practicing telling our brain to move quickly with lower percentages of our 1-RM, we can carry this speed (or at least the intention of speed) into our heavier weights when we can back up to them.
“FITNESS” & “PERFORMANCE”
A. Every 90 seconds, for 12 minutes (8 sets):
Tempo Bench Press x 3 reps @ 21X1
Use approximately 65-70% 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.
OR
Three sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X0
Rest 30 seconds
Front Foot Elevated Single Leg Hip Bridge x 10-12 reps each leg @ 20X1
Rest 60 seconds
B. Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — Left Arm Half Kneeling Dumbbell Press x 6-8 reps @ 20X0
Minute 2 — Right Arm Half Kneeling Dumbbell Press x 6-8 reps @ 20X0
Minute 3 — Supinated Grip Band Pull Aparts x 15-20 reps @ 1010
C. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Echo Bike x Max calories in 30 seconds
Minutes 5-8 – Alternating Dumbbell Snatches x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
**Note score as 3 sets: Total Calories Biked + Total Snatches + Total Burpees
*For larger classes, the Echo Bike and Dumbbell Snatches can be switched, but everyone will finish on the Burpees!
“ENDURANCE (AKA SWEAT SESH)”
Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row
Rest 90 seconds b/t sets
*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:
Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.
