PRACTICE – BENCH PRESS

Intention: Over the next 6 weeks we will be building our weights up in the A series as part of our absolute strength phase and in readiness for Lifting Party (Nov 14th)

Prep: see white board + specific warm up for lift

3 sets
A1) BB Bench Press x 5 @ 7-8 RPE, 2-3 RIR
(Beginner – 4 x 10-12)

A2) DB SA Bent Over Row x 8-10 ea (enc athlete to go heavy)

B) Strength Set 15 min – clock will beep every 2.5 mins to change exercises – the idea is to go heavier each week, record weights in books

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

2. Eccentric focussed KB DL x 6-10ea, tempo 5010 – Heavy (use higher rep range for beginners)

C) I Go You Go – 2 x AMRAP 3 – 1 min rest (8 min) get as many burpees and squats as you can! 

1. AMRAP 3
– Med ball burpee plus throw to partner (yellow ball)

2. AMRAP 3
– Med ball front squat plus OH slam to partner (red ball)

**See WhatsApp Coaches Exchange Group for videos