BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 3:

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

Imperial March (Time)

(RX’d)

100-75-50

Double Unders

Ft Dumbbell Walking Lunge (50s/35s)

15-10-5

Push Up + Renegade Row (50s/35s)

(Scle)

100-75-50

Single Unders

Ft Single Dumbbelll Walking Lunge (light)

15-10-5

Bar Push Up

Bent Over Dumbbell Row (light)

Target time: 14:00-16:00

Time cap: 20:00

Mobility (No Measure)

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

45 Second Supine Twists

1 Minute Posterior Shoulder Smash

1 Minute Ring Tricep Stretch

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.
Supine Twists

Posterior Shoulder Smash

Ring Tricep Stretch

Fitness – Endurance (AMRAP – Rounds and Reps)

35:00 AMRAP:

20/16 Cals on any machine

15 Kettlebell swings (53/35)

15 Air squats