Friday – March 15, 2019 – 190315
Context: Competition – Make sure your spotter is good, then go for a true 5 rep max (as long as you aren’t doing the Open)
Dynamic Warm Up Option: 2 sets of 10 push-ups, 10 sit ups, 10 ring rows, then 3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: None.
Strength: 5-5-5-5-5 Bench Press (5 sets of 5 rep, adding weight each set if possible)
Super Set: 8-8-8-8-8 single leg deadlift with two dbs (5 sets of 8 reps on each side)
Metabolic Conditioning: “Moving Day”
2 rounds, 1 min each station for max reps
20′ kb farmer carry (Health: 35lb, Athletic*: 53lb, Performance: 70lb)
20′ sandbag carry (Health: 30lb bag or 25lb plate, Athletic*: 60lb bag or 45lb plate, Performance: 25+45lb plates or 80lb bag)
20′ sled push (Health: +0lb, Athletic*: +50lb, Performance: +90lb)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 40 – 70 reps, about 25 reps per round (1 ‘rep’ is one 20’ interval). Scale up: 70/88lb farmer carry and 80/100lb sandbag held in ‘bear hug’ hold
Compare to: NEW WORKOUT!
Coaching Tips: You can start on any station as long as the movements are performed in order (for example, if you start on sled pushes, you will end on sandbag carries before the rest). Stand tall on the carries and keep your arms straight. You can carry the sandbags/plates on your back or out in front. Push the pace on the sleds (especially if you are resting right after).
Optional ‘Cash Out’ or Hypertrophy: 30s per side, side plank, 40 double unders, 4 rounds, OR 3 sets of 12 strict toes to bar in a super set with 10-15 glute ham raises
“By the Numbers” Book References: Bench Press p. 250