Tuesday 9.6.2022

*Coach’s Notes: 1 and 1/4 Close Grip Bench Press

We’ve used the “1 and 1/4” rep protocol before, most recently with the Back Squat, but some how’s and why’s may be in order:

First, each rep on the Bench Press will begin as a normal rep, bringing the bar all the way down to the sternum. Then, we will push the bar about halfway up (or to where are elbows are in line with our torso), then lower once again to the sternum before completing the rep by driving all the way to a full lockout.

By performing exercises in this fashion, we increase the time under tension for each rep, and build more strength through the “sticking point” of a movement. Because of this extended TUT, the loads we use will be a bit lighter than what we can handle for a typical Close Grip Bench Press.

Close Grip = Hand position at (or just outside) shoulder width.

“FITNESS” & “PERFORMANCE”

A. Three sets of:
1 and 1/4 Close Grip Bench Press x 6 reps
Rest 30 seconds
Russian Kettlebell Swings x 12-15 reps
(use the heaviest Kettlebell you can handle here, while maintaining a strong, explosive swing)
Rest 30 seconds
Half Kneeling Band Pull Aparts x 20 reps
(switch sides halfway)
Rest 60-90 seconds

Warm up well, and try to make all of three sets on the Bench Press challenging.

B. Conditioning: High Effort sets

Every 4 minutes, for 24 minutes (6 sets):
150/120 Meter Ski
120-ft Farmers Carry
300/240 Meter Bike Erg
6 Burpees to a 6" target

“ENDURANCE (AKA SWEAT SESH)”

40 Minutes @sustainable pace:
750m Row
1500m Bike
500m Run or Ski