Yay Bench Press!
• Teaching Transient & Class Overview
As we speak’s session targets power, energy, and muscular endurance via a difficult alternating station format. Athletes will carry out squat cleans at 75%+ of their 1RM clear each different set, specializing in bar pace, environment friendly hip extension, and receiving place to keep up consistency beneath fatigue.
Between squat clear units, athletes will full bench presses progressing from 70% to 80%+ of their 1RM throughout 4 loading phases, paired with 16 wall balls. This mixture challenges upper-body urgent power and metabolic capability via high-rep wall balls, selling muscular stamina, battery work and cardiovascular endurance.
The strict timing each 2:00 minutes encourages athletes to handle relaxation and work effectively, balancing maximal effort with restoration. Prioritize approach on cleans and managed tempo on bench presses to maximise energy output.
metcon: “Them Bones”
Each 2:00 x 12 Units, Alternating Stations
Station 1: 1.1.1 Squat Clear
Station 2: 4 Bench Press + 16 Wall Balls
Squat Clear- @ 70%+ of 1RM Squat Clear
Bench Press- set 6, 80%+
Wall Ball- 9/6kg
Equipment:
3 rounds for high quality of:
16 Alternating Goblet Cossack Squats, choose load
10/7 Strict Bar Dips
Weighted Wall Sit, choose load, 45 secs
