B-Rabbit

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Mon

Jun 9

B-Rabbit

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Workout

Bench Press

3 Sets:

4 Bench Press at 80%

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1 Big Drop Set:

15-30 Reps at 50%

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* Rest 2-3 Minutes Between Sets

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"B-Rabbit"

On the 2:00 x 8 Rounds:

200 Meter Run

Max Single-Arm Devil Press (50/35)'s

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AEROBIC POWER [VO2 MAX]

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KG | (22.5/15)

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Age Group

13-15 & 55+ | (35/25)'s

KG | (15/11)

Competitor

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the Second week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August.After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.

In part 2, Begin each 2:00 interval with a 200m run, then use the remaining time to accumulate as many single-arm devil press reps as you can. Choose a run distance that takes 1:00 or less, giving you equal time on the devil press.

Scoring

Score: Total Devils Press Reps

Movements

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 60-120 Reps

Single-Arm Devil Press: Use a single dumbbell. With one hand on the dumbbell, burpee to the side of the dumbbell (chest must touch the ground), then stand up with the dumbbell and bring it overhead to a locked out position. Choose a weight that allows you to complete at least 8 devil presses each round. Alternate arms every rep.

The One | Teaching Focus

"Press Up, not Back"

Common Fault: Pressing the bar straight up instead of back towards the rack.

Correction: Press up and slightly back towards your head for a stronger bar path.

Strategies

This workout is meant to feel like interval work. Use the runs to bring your heart rate back under control so you can work hard on the devil press reps.

The run should be performed at an RPE 6-7 to ensure you complete the run under 1:00, but also regain control of your breath.

The devil press should be completed at an RPE 8.

Modifications

200M RUN

250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)

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SINGLE-ARM DEVIL PRESS

Reduce Loading
Single Dumbbell Power Snatch
Single Dumbbell Burpee Deadlift
Single Dumbbell or Kettlebell Hang Clean & Jerks
Kettlebell Swings
Barbell Clean & Jerks (115/85)
Burpee To Target

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-11 minutes)

General Flow

0:30 Big Arm Circles
0:30 Crossbody Arm Swings
0:30 Downward + Upward Dogs
0:30 Inchworm + Push Up
0:30 Band Pull Aparts
0:30 Band Shoulder Press (right)
0:30 Band Shoulder Press (left)
0:30 Lying Leg Raises
0:20 Knuckle Draggers
0:20 Quad Pulls
0:20 Side Lunges
0:20 Leg Swings (right)
0:20 Leg Swings (left)
0:20 Pogo Hops

Specific Warm-Up
_{(9-21 minutes)}

(11-21 minutes)

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Single Dumbbell Devils Prep Warm Up

With Light Dumbbells
5 Step Back Step Up Burpee Deadlift
Cue athletes to step the feet outside the DBs
5 DB Swings
Focus on a strong hip extension
10 Alternating DB Snatch
Look for athletes to keep the DB close to the body
6 Alternating Single DB Devils Press
With Workout Dumbbells
4 Single DB Devils Press
Look for athletes to use the hips to move the DBs to the overhead position

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Bench Press Specific Prep

5 Barbell scapular retractions
3 Tempo empty bar bench press
3 second negative, 1 second hold, powerful press
Focus on maintaining position on bench
3 Tempo empty bar bench press
Focus on “breaking the bar” throughout the rep.
3 second negative, 1 second hold, powerful press
10 Quick Empty Barbell Bench Press

Strength
_{(21-33 minutes)}

(21-36 minutes)

While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.
The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.
Building Sets:
4 - 60%
4 - 65%
4 - 75%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

On 1:00 Clock
100m Run + Max Devils Press

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-58 minutes)

Look For‍

Run: Midfoot or forefoot strike is generally preferred over a heavy heel strike. Encourage a light, quick, and efficient foot turnover.
Single Arm Devils Press: Look for athletes to have a Flat back. Set your back before pulling off the ground.

Post Workout Clean Up & Chat (58-60)

_{Accessory Work}

Gun Show

2 Giant Sets:

A) 10 Push-ups (Higher Box)

B) 10 Push-ups (Low Box)

C) 10 Push-ups (Floor)

D) 10 Push-ups (Low Box)

E) 10 Push-ups (Higher Box)

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* Move Directly From A-B-C-D-E

* Rest 3 Minutes Between Giant Sets

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Mindset

E. M. Forster

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"One must be fond of people and trust them if one is not to make a mess of life."

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Building trust and positive relationships with others is essential for a fulfilling and successful life.

Additional Elements

Have questions?

Reach out!

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