American Jack – Bench Press

Friday – January 12, 2018 – 180112
Context:  Competition–  Why breaking up sets in the middle is better than resting between movements.
Dynamic Warm Up Option: Coach Choice
Mobility: Shoulder
Skill Practice Warm Up: none
Strength: Bench Press 5 x 3 (70-75%)
Super Set: Roman Chair sit-ups 5 x 5
Metabolic Conditioning: “American Jack
10 minute AMRAP (as many rounds as possible)
10 Bench Press (share a bar & bench) (Health: 65lbs, Athletic*: 85lbs, Performance: 115lbs)
10 American Kettlebell Swings (Health: 26lbs, Athletic*: 36lbs, Performance: 54lbs)
10 Box Jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 15 rounds, about 1:30-2:00 per round.
Compare to: New Workout
Coaching Tips: Feel free to crank out a few rounds in a row in the beginning, but don’t maintain a blistering pace for long. Start breaking it up so that you rest during the middle of the kb swings and box jumps first. It is best if you can do the push presses in one set since you’ll have to pick the bar up again every time you rest. It should look something like 3 box jumps, 10 push press, 5kb swings, rest, 5 kb swings, 7 box jumps, rest. By resting in the middle of the sets, and not in-between movements, you’ll move faster when doing the work as opposed to slowing down toward the end of the set (and get blown up more). Use a bit more arm press on the push presses (and less leg drive) since you aren’t using your shoulders for anything else.
Optional ‘Cash Out’: none
“By the Numbers” Book References: Push Press p. 292, KB Swing p. 277, Box Jump p. 351