Thursday 8.29.2024

*Coach’s Notes: For today’s Close Grip Bench Press work on the “Performance” side, we are providing suggested %’s (based off of 1-RM) for each set. If you don’t know your 1-RM CGBP, either base these off of a number that you are confident that you can successfully hit, or use the percentages as a guideline for effort. Using last week’s sets as a guideline, start at a decently tough set of 5, then increase over the next three sets. For the sets of 8, the goal is tough, but high quality, reps.

“FITNESS”

A. Three or four sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 30 seconds
Dumbbell Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
L-Sit or Tuck Sit Hold x 20-30 seconds
Rest 60 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Close Grip Bench Press
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 3 reps @ 80-85%
*Set 5 – 8 reps @ 70-75%
*Set 6 – 8 reps @ 70-75%

*As mentioned above, use these % as guidelines for loading, or as a percentage of perceived effort.

B. Complete as many rounds and reps as possible in 12 minutes of:
150 Meter Run or Row or 300 Meter Bike Erg
6 Single Arm Dumbbell Push Presses each arm
90-ft Farmer's Carry

C. (Optional) Two sets of:
12-15 Tall Kneeling Dumbbell Hammer Curls @ 20X0
Rest as needed
12-15 Supine Dumbbell Skull Crushers @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.