I’m simply right here for the bench press truthfully.
• Teaching Notes
We’re beginning off the week with a centered energy EMOM centered across the Bench Press at rising hundreds on a 10-8-6-4-2 descending rep ladder model, mixed with GHD Sit-Ups and Farmers Carry. The objective right here is to have time to deal with the first goal of accelerating hundreds on the Bench, whereas we construct it in to a enjoyable and difficult EMOM that may also goal the midline and grip. We’re constructing in time to have the ability to deal with the accent work in case you select for the day as these are key workouts to assist bulletproof the physique.
metcon: “Goro”
Each 1 min for 19 minutes, alternating between:
10 Bench Press, 65% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Relaxation 1 min
8 Bench Press, 70% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Relaxation 1 min
6 Bench Press, 75% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Relaxation 1 min
4 Bench Press, 80% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Relaxation 1 min
2 Bench Press, 85% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
equipment:
3 rounds for high quality of:
12 Dumbbell Glute Bridge Pull Overs, decide load
20 Banded Tricep Extensions
Weighted Plank Maintain, decide load, 45 secs
