PERFORMANCE
Warm-Up.
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set
B.
Against a 90-second clock…
15/10 Calories of Assault Bike (or 200 Meter Run)
Max Reps of Jumping Lunges
Rest 90 seconds, and repeat for three (3) sets. Note number of jumping lunges completed in each of the three sets, then sum them for a total score.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Tempo Alternating Cossack Squats @ 2121
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomb Push-Ups
45-60 Seconds of Nose to Wall Handstand Hold
Rest 30 Seconds
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 18 Minutes (6 Sets of):
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 10-15 Box Jump-Overs OR 10 Broad Jumps
Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges
When the running clock reaches 34:00, perform the following…
Every minute, on the minute, for 6 minutes (3 Sets of):
Station 1: 30 Seconds of Dumbbell Hammer Curls
Station 2: 30 Seconds of Banded Triceps Extensions
When the running clock reaches 42:00, perform the following…
Station 1: 30 Seconds of Banded Biceps Curls
Station 2: 30 Seconds of Bodyweight Triceps Extensions
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Only time for A
Up to 205
Sets at 185
4 (done right after 205), 5
I misread that it was 10 lbs not %
Oops! Great job with the 10% though!
1. First bench session sense strain peck 4 weeks ago. Worked up to 125
2. 3xME at 125. 21-11-9. Did it to a 3 sec cadence.
3. Pure evil. 19/16/21. Total 56
How’s the pec after?
Really sore. Felt very weak and unsure.
Thank you for asking.
A)
155 x 3
175 x 3
185 x 3
195 x 3
205 x 3
190 x 7
190 x 5
B)
101 reps – 34 / 35 / 33 – 200 meter run
Part A from yesterday: 4 rnds + 440m row (short on time today)
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Love this WU! Biceps Opening Curls @ 5# Triceps Opening Extensions @ 2# (not sure about these…I feel like my elbows aren’t down far enough and they slowly rise further in the air each rep…I even video taped myself to compare to the posted video) A1. Bench Press x 3 (started out on the lighter side cuz its been a min since bench has come up) 85#, 105, 115, 125, 130 A2. Bench Press x max reps @ 120# – 4/4 B. 90s:90s for 3 sets 10 Cal AB – 38s / 31s / 32s Max Jumping Lunges – 25/28/24… Read more »
Caught in the act of nasal breathing! It’s working!!
A. 3RM: 105# (PR! 100# was my old 1RM)
@95#: 8 and 6 reps
B. VO2 max track workout
Yesterday’s:
A. 3 + 31m – shspu done with 2 mats underhead.
B. 5 + 100m
Workout at home with just 45lb dumbbells.
I did:
10 db floor press + 2 db pushup
10 db floor press + 4 db pushup
10 db floor press + 6 db pushup
10 db floor press + 8 db pushup
10 db floor press + 10 db pushup
2 max db floor press: 18 and 16 reps
90 on 90 off 3 rounds with 200m run in trendmill, total of 60 JL.
Would have been better to do another thing instead of the bench press?
Trying to follow the program with the material that I have 🙂
Thanks!
Floor press is a great sub! A little more tricep and less pec but it works! Sometimes I do standing or kneeling horizontal pressing with my CrossOver Symmetry bands for higher reps/slower tempo. Do you have a box? I’ve done bench press on a single box (back on box w/ feet on floor). Push-ups (weighted or tempo) are good subs as well. Or you could always do a standing/seated shoulder press.
Thanks so much! I do have a box and it never passed through my mind to use it as bench, nice one! I’ll try also try the weighted push ups for the next ones 🙂
Cheers!
Warm up ✔️
Strength : up to 90kg and 5/5 at 82,5
Workout : 42/35/32 jumping lunges around 15/20 second on bike.
Emom 2:15 bench
8-135 5-185 3- 205 3-225 3-245
Emom 2 min
10-185 10-185
Used to be able to throw up some weight on bench but I never do it until it calls for it on here.
90 on 90 off 3 rounds
Row 10 cal kept it about 2200 cal/hr
Max jumping lunges
40 each set 120 total
Yesterday
4 rounds for time
500m row
50 du
10 shspu
19:27
A:
3RM: 215 lb
Decreased 15 lbs and did 8 and 6 reps
B:
33, 29 and 22 jumping lungees
Total: 84
Warmup done ✔️ A. Every 3 mins of BP 3RM Up to 100kg Then 2 sets @88kg 3 reps After committing to CrossFit for just under a year now my BP is the one area that fallen off a cliff compared to where I was. Every other area has greatly improved or stayed the same (1RM DL) so interesting to think why it’s just that? B. 90 sec clock 15 cals on rower (no AB and raining here in ??) Max jumping lunges 32’ row 35 JL 30’ row 36 JL 30’ row 35 JL Total 106 C. Travis’ core… Read more »
Although we do a lot of other pressing, we don’t focus a lot on bench press as it’s not as functional as the other lifts for the general population. I suspect in your previous program that you were benching at least once a week, if not twice. Are you happy with the other improvements though?
Hi Michele, yea totally happy!! It’s just interesting that’s all how BP has massively decreased compared to everything else. You’re totally right I used to follow a standard 3 way split 6 times a week periodising between endurance, hypertrophy and strength. All the compound lifts (BP, DL, BS) were done twice a week with other ancillary lifts in there as well. It took me months to get to a 200kg DL and a decent BP and BS, but it’s interesting that considering how little I DL compared to before it hasn’t gone down. All squats have gone up considerably as… Read more »