Bench Press
3 Sets:
3 Bench Press at 85%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Hope Chest"
AMRAP 5:
50 Push-ups
Calorie Row in Remaining Time
AMRAP 4:
40 Push-ups
Calorie Row in Remaining Time
AMRAP 3:
30 Push-ups
Calorie Row in Remaining Time
AMRAP 2;
20 Push-ups
Calorie Row in Remaining Time
AMRAP 1:
10 Push-ups
Calorie Row in Remaining Time
MUSCULAR ENDURANCE & LACTATE THRESHOLD
Age Group
13-15 & 55+ | Same as class
AMRAP 5:
25 Strict Handstand Push-ups
Calorie Row in Remaining Time
AMRAP 4:
20 Strict Handstand Push-ups
Calorie Row in Remaining Time
AMRAP 3:
15 Strict Handstand Push-ups
Calorie Row in Remaining Time
AMRAP 2:
10 Strict Handstand Push-ups
Calorie Row in Remaining Time
AMRAP 1:
5 Strict Handstand Push-ups
Calorie Row in Remaining Time
In part 1, This is the Third 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.
We have five AMRAPs today, with no rest between AMRAPs. Start each AMRAP with a set number of push-ups and use the remaining time to accumulate calories on the rower. Choose push-up rep numbers or a variation that allows for at least half the time of each AMRAP to accumulate calories on the rower.
Intended Intensity: RPE 5-7
Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
Target Score: 90-180 Calories
Your perceived exertion on each push-up set may feel lower, but then your exertion level may tick up to a higher level on the rower.
Break the bar
We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."
Work diligently on the push-ups, breaking a few reps before you start to have a challenging rep. We do not want to take any push-up sets to failure. Small, frequent breaks may be best for many athletes.
When you get on the rower, work at a steady, crisp pace. The effort required to maintain your pace from the first interval will likely increase through each successive AMRAP.
PUSH-UPS
Reduce Reps
Box Push-Ups (Hands Elevated)
100-80-60-40-20 Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
ROW
Ski
Bike Erg
Echo Bike
Run
Treadmill/Runner
Sharing rowers for large classes today can be done, but is difficult. Start a second group 2:30 behind the first, but have an alternate option in case athletes catch up to the first group.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Push-Up Warm-Up
Bench Press Specific Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Gun Show
For Quality:
100 Banded Skull Crushers
100 Banded Pull Aparts
Mindset
Elizabeth Arden
"I'm not interested in age. People who tell me their age are silly. You're as old as you feel."
Age is a mindset; how you feel and act is more important than the number of years you’ve lived.
