• Teaching Notes
Immediately’s session is a strength-focused higher physique day with a bench press development, adopted by “Swole Batman”, a high-output EMOM that mixes dumbbell biking, leg stamina, and max effort calorie work on the Echo Bike. Athletes ought to concentrate on managed urgent mechanics in power work, then environment friendly motion and good pacing in the course of the exercise.
power: bench press
Each 4 minutes for 12 minutes do:
5 Bench Press, 65% 1RM
3 Bench Press, 70% 1RM
1 Bench Press, 75% 1RM
metcon: “Swole Batman”
5 rounds, 1 min per station, for max reps of:
Single Arm Satan Press, 50/35 lbs
Air Squat
Bike Energy
Rotate instantly to the following station each 1 min, the clock doesn’t cease or reset between stations.
Targets:
8-12 Devils Press
25-35 Air Squats
15-20 Bike Cals for males
10-14 Bike Cals for ladies
Equipment:
Each 1 min for 12 minutes, alternating between:
7 Seated Good Mornings, decide load
14 Banded Clamshells
