Bench Press
5-7 Sets [Climbing]:
3 Bench Press
* 3 Second Pause
* Aim to Increase Weight From 8/19/24
"Chipper Gone Bad"
AMRAP 18:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Dumbbell Push Press (50/35)'s
Max Calorie Row
KG | 9/6, 22.5/15
AGE GROUP
13-15 & 55+ | Wallball: (20/10), Dumbbell: (35/20)
AMRAP 18:
100 Wallballs, @wallball(20/14) to 10/9ft
80 Dumbbell Snatches, @dumbbell(50/35)
60 Box Jump Overs (24”/20”)
40 Handstand Push-ups
Max Calorie Row
In part 1 , this week we are back in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the bench press, we will pause one inch above the chest, on the way up. In Part 2, This chipper is all about steady, relentless work! The movements decrease in reps but not in difficulty, and the goal is to keep moving through each station with minimal breaks. The max calorie row at the end will be a true test of how much you have left in the tank, so pace yourself early on, but be ready to empty the tank once you get there! Remember, it’s all about how much work you can accumulate in 18 minutes, so push the pace while staying smooth and steady.
Score | Total row calories.
Wallballs | 5 minutes or less.
DB Snatches | 5 minutes or less.
Box Jump | 4 minutes or less.
DB Push Press | 3 minutes or less.
Row | 1 minute or more.
Full-Body Tension for Power
Today’s emphasis is on maintaining tension throughout the entire body during the bench press. This full-body tension is key to stabilizing the lift, enabling more weight to be handled safely and efficiently. Athletes should focus on engaging not just the chest and arms, but also the legs, glutes, and core. By driving their feet into the ground, squeezing the glutes, and tightening the core, athletes create a solid foundation that translates into greater power and stability on the press.
WALLBALL
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
150 Air Squats
DB SNATCH
Reduce Loading
Reduce Reps
Hang Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings
Empty Barbell Hang Power Snatches
BOX JUMP
Reduce Reps
Reduce Box Height
Box Step-Ups
90 Squat Jumps
Reverse Lunges
DB PUSH PRESS
Reduce Loading
Reduce Reps
Sub KBs
HSPU
ROW
Sub other machine: bike/ski/runner
If your class size is too large to run one heat, and have enough machines. You can start heats two min behind, so that once they get to the machine, group two is finished with their AMRAP.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 each or written time
(9-21 minutes)
DB Warm Up | tell, show, do, check
Bench Press | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Bulletproof Shoulders
3 Giant Sets:
8 Single Dumbbell Arnold Press (R)
50' Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50' Dumbbell Overhead Carry (L)
Rest 1 Minute Between Giant Sets
MINDSET
Anthony Robbins
"Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more."
Life is an opportunity to grow and contribute; strive to become the best version of yourself and give back to others.
