Thursday 12.8.2022

*Coach’s Notes:

• Close Grip Bench Press should have the the hands at shoulder width, no wider. Elbows should track at a 45 degree angle to the body. Loading here should start at a 6/10 effort and finish at a 9/10.

• Part B Shoulder accessory work should be completed FOR QUALITY, with a focus on great range of motion and muscular activation.

• Part C Conditioning: Pull-ups can be scaled to Ring Rows, and should be pretty much unbroken; they can also be scaled up to Chest-to-Bar Pull-ups if this is in your wheelhouse. If you are trying to limit overhead movement (for any reason), the Dumbbell Push Presses can be subbed with a Dumbbell Floor Press here.

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets):
Close Grip Bench Press x 4-6 reps @ 20X1

Build off of last week's sets, but note that your rest period is relatively short here. RPE for your final set should be 9/10.

B. Every 75 seconds for 7:30 (3 sets of each):
Minute 1 — Plate Front Raise x 12-15 reps @ 20X0
Minute 2 — Banded Overhead Tricep Extensions x 20-25 reps @ 10X0

C. Against a 2-minute clock, complete:
10 Pull-ups (or Ring Rows)
10 Dumbbell Box Step-Ups (50/35 lb)
Max Reps of Dumbbell Push Presses (50/35 lb) in time remaining

Rest 60 seconds, then...

D. Against a 2-minute clock, complete:
20/16 Calorie Row
Max Reps of Burpees in time remaining

Rest 60 seconds, then....

Repeat for two more times through (18 minutes total, 12 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets