BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 4:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview (No Measure)

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM………….Increase

<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week

190-255#…..start at 60% and increase by 5 pounds every week

260-360#…..start at 50% and increase by 10 pounds every week

>= 365#……..start at 50% and increase by 15 pounds every week

In Kilos:

1RM…………..Increase

<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg……..start at 50% and increase by 2.5kg every week

85-115kg……start at 60% and increase by 2.5kg every week

115-165kg….start at 50% and increase by 5kg every week

>= 165kg…….start at 50% and increase by 7.5kg every week

Fleetwood Mac (Time)

(RX’d)

10-9-8-7-6-5-4-3-2-1

Devils Press (35s/25s)

100m Run after each set

(Scale)

10-9-8-7-6-5-4-3-2-1

Up Down + Dumbbell Clean and Jerk (light)

50m Run after each set

Target time: 12:00-14:00

Time cap: 18:00

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

3×10 Foam Roller Thoracic Extensions

1 Minute Supine Twists

2×10 Seated External Rotations

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Foam Roller Thoracic Extensions

Dorsiflexion Matrix

Seated External Rotations

Fitness (Time)

21-15-9

Barbell Thruster

15-9-6

Sit up (weighted)

– rest 5:00 –

21-15-9

Cal ski

90yd-60yd-30yd

Heavy D-Ball carry

Diamond Push-Ups (Checkmark)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.