Bench Press 

On the 3:00 x 3 Sets: 

2 Bench Press 

Start First Working Set at 82% & Build



20 Box Jumps (24"/20")  

20 Thrusters (75/55) 

KG | (34/25)




  • Workout brief: https://youtu.be/P-82_HZlgNQ
  • Resource Links:  CompTrain Gym Resource Drive
  • In part 1 we have our 3rd week of the bench press cycle. Athletes should aim to begin their first second of 2 where they finished their final set of 3. If they don’t know that number, they should target around 82% of their 1RM for set 1 and build from there. In part 2 the barbell should be very light and something that takes no more than 2 sets to complete. Each station should take around :60 to complete. 
  • Box Jumps | :60 or less. 
  • Thruster | :60 or less. Light. 2 sets or less. 

The One | Teaching Focus 
  • Break the bar 
  • Today our teaching focus will emphasize performance on the bench press. In both the eccentric and pressing segments of the lift, cue athletes to “break the bar.” This will engage the lats and the upper back and provide a high level of stability for the lift. While “breaking the bar” athletes should have a slight elbow tuck by keeping them close to the body. 


Box Jumps 

  • Reduce volume 
  • Reduce height 
  • Plate jumps 
  • Squat jumps 
  • Box step ups 


  • Reduce load 
  • Reduce volume 
  • Sub DBs 
  • Medball thrusters 

  • You should be able to manage a large group today by allowing some athletes to begin the workout on the barbell and some to begin on the box jumps. These movements should take a very similar time domain to complete. Teach athletes how to share a box by complete reps you-go–I-go or opt for follow the leader style box jump overs. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out bands 
  • :20 Banded pull aparts 
  • :20 Banded pass through 
  • :20 Banded bent over row 
  • :20 Tall plank shoulder taps 
  • :20 Plank to toe touch
  • :20 Samson R 
  • :20 Samson L 
  • :20 Bootstraps 
  • :20 Air squat 
  • :20 Alt box step ups 
  • :20 Box jumps 

Barbell flow 

  • :20 Stiff leg deadlift
  • :20 Front rack elbow rotations 
  • :20 Back squat 
  • :20 Back rack elbow rotations
  • :20 Front squat

Specific Warm Up (15 Minutes) (9-24)

Thruster | tell, show, do, check 

  • 3 Cued front squat  reps 
  1. Cue hips back first 
  • 3 Cued front squat  reps 
  1. Cue high elbows throughout
  • 5 Cued push press reps 
  1. Cue timing of extension and then press
  • 5 Cued thruster
  1. Cue timing of extension and then press

Bench Press | tell, show, do, check

  • Break the bar | Band Pull-Aparts:
  1. Pull the band apart, focusing on engaging your upper back and spreading your shoulder blades.
  2. Focus on utilizing the muscles involved in breaking the bar.
  • Break the bar | Push-Ups with External Rotation:
  1. Start in a push-up position with hands placed slightly wider than shoulder-width
  2. As you lower yourself, externally rotate your hands outward, simulating the "break the bar" cue.
  3. Push back up, maintaining the external rotation throughout.
  • Paused Bench Press with Emphasis on Bar Spread:
  1. At the bottom of the lift, consciously focus on breaking the bar / spreading the bar apart while maintaining tension in your upper back.
  2. Pause for 2 seconds before pressing the bar back up.
  • 3 Cued light weight reps 
  1. Pause for 2 seconds at the bottom 
  2. Focus on breaking the bar throughout the rep 

Strength (17 Minutes) (26-41)
  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round 
  1. 10 box jumps 
  2. 10 thrusters 
  3. Should be :30 per and unbroken
  • Break
  • Workout adjustments if needed

Workout (8 Minutes) (47-55)

Look For 

  • Box jumps | Full range of motion with athletes standing tall each rep. Encourage step downs rather than rebounding box jumps. 
  • Thrusters | Timing of full extension of the legs and hips before driving the bar overhead. Cue athletes to pull back on the bar to keep the bar moving in a straight line. Cue high elbows throughout the rep. 

Post Workout Clean Up & Chat (55-60)


Home Workout [DBs & jump rope]


12 Burpee over DB

10 Single DB thruster right

10 Single DB thruster left


“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

After Party

3 Sets

20 DB crush grip floor press

8 Single arm DB bent over row each arm