BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 9:

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

Private Ryan (3 Rounds for reps)

(RX’d)

Every 1:00 (15:00)

(40 sec work/20 sec rest)

Minute 1: Kettlebell Swings (53/35)

Minute 2: Box Step Ups (24/20)

Minute 3: Burpee to Bar

(Scale)

Every 1:00 (15:00)

(40 sec work/20 sec rest)

Minute 1: Russian Kettlebell Swings (light)

Minute 2: Box Step Ups (20/16)

Minute 3: Up Downs

Target number of reps each set:

Kettlebell Swings: 18+

Box Step Ups: 15+

Burpee to Bar: 10+

Minimum number of reps before scaling:

Kettlebell Swings: 14

Box Step Ups: 10

Burpee to Bar: 7

Fitness – Endurance (Time)

Buy In: 25 Burpees

-Then-

3 rounds

10 Double Dumbbell Power Cleans (50/35# DBs)

50 yd Sled Push/ Pull (3×45/2×45)

50′ Double Dumbell Farmers Carry

15 Double Dumbbell Front Squats

-Then-

Buy Out: 50 Wall balls (20/14)