BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 7:

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

Talladega Superspeedway (5 Rounds for calories)

(RX’d)

2:00 AMRAP (5 sets)

50 Double Unders

8 Line Facing Burpees

Max Calorie Air Bike in the remaining time

-rest 1:00 between sets-

(Scale)

2:00 AMRAP (5 sets)

30 Single Unders

5 Up Downs

Max Calorie Air Bike in the remaining time

-rest 1:00 between sets-

Target number of Calories per set: 15/12+

Minimum number of Calories before scaling per set: 10/8

Fitness – Endurance (Time)

4 Rounds

36/30 cal Row

20 Burpee box get overs (30/24)

10 Dumbbell squat cleans (50s/35s)