Primary Training Session
Mobility
Band Assisted Pec Stretch x 30 seconds per side
Activation
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Hip Bridge
*Set 3 – Wall Sit
Followed by…
Warm-Up
Two Sets of:
10 Ring Rows
10 Hollow Rocks
10 Supine Overhead Plate Lifts
A.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 4 reps @ 83-85%
B.
Three sets for times of:
250 Meter Row
20 Alternating Dumbbell Snatches
250 Meter Row
15 Right Arm Single Arm Push Press
15 Left Arm Single Arm Push Press
250 Meter Row
20 Single Arm Overhead Walking Lunges
Rest or alternate full sets 1:1 with a partner.
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
12-15 Seated Bent Over Reverse Flyes
10 Band Assisted Wide Grip Strict Pull-Ups
Rest as needed
Optional
5 minutes of intentional down regulating breathing
General Training Notes:
Hey there bench happy Wednesdays! Similar to Monday’s squat progression, this is the last progression for your bench before next week when you will build to a heavy double and/or single. Please film if you feel like your bench set up is lacking and you’d like tips for how to increase your bench.
Then another 1:1 workout is assigned for today. Aim to hit the 250 meter rows at slightly slower than your 2k pace. From there the goal is unbroken on all dumbbell implements. Work on your cycle speed on the snatches and move fast on your transitions to and from the rower. The single arm push press should be performed unbroken as well so push the transition here and try to go a little sooner than you’d like to. The last 20 lunges you can split however you want but this is training so try to be as balanced as you can with your arms. You get plenty of rest so make sure you’re hitting each set with full effort and intensity. Then you’ll finish with some shoulder correcting exercises to make sure your upper body is staying balanced.