COMPETITION – BENCH PRESS

Intention: Over the next 6 weeks we will be building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a fun group finisher

Prep: see white board + specific warm up for lift

A1) BB Bench Press – 4×3 @ 75% 1RM (beginners: 4×8-10)
A2) DB SA Bent Over Row 3 x 8-10ea (enc athlete to go heavy)

B) Strength set 12 min – clock will beep every 2 min to change exercises – the idea is to go heavier each week, record weights in books

1. BB/DB Split Squat x 6-8ea

2. Eccetric focussed KB DL x 8-10, tempo 5010 – Heavy

C) Finisher – Team Medball russian twist – Tabata 20s on / 10s off

**have athletes sit in a circle with one Medball. For 20s, athletes pass the medball to each other in one direction, rest for 10s, then pass the other way for 20s, rest for 10s, repeat until the 4 mins is up.