Bench Press

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Z-Press
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Workout -2

Accessories

• 5 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips
• 3 x 15 Lat Pull-downs

Objectives of Today’s Training

• Pressing Strength
• Muscle Endurance

Workout-1

Bench Press

• Warm-Up Sets
• 3 x 5 working sets

Workout-2

For Time

• 30 deadlifts (135/85)
• 15 Wallballs (30/20)
• 25 deadlifts (165/115)
• 15 Wallballs
• 20 deadlifts (185/125)
• 15 Wallballs
• 15 deadlifts (225/155)
• 15 Wallballs
• 10 deadlifts (275/185)
• 15 Wallballs
• 5 deadlifts (315/215)
• 15 Wallballs

Objectives of Today’s Training

• Increase pressing strength
• Improve lockout position for snatches
• Increase lactic threshold
• Improve movement on the bar

Workout -1

8 Rounds

• 5 knees-to-elbows
• 5 sots press
• 5 bench press

Increase weights for 3 working sets

Workout-2

25 min Assault Bike

• Achieve maximum bouts of 30 seconds at 80/65 rpm for

Warm-up

8-minute AMRAP

• 8 box step-ups (20″)
• 8 pushups
• 8 Straight Leg Kettlebell Deadlifts (53/35)

Strength

Bench Press

• 5 x 5 Work up to a heavy 5 rep weigh

Metcon

For Time

50, 40, 30, 20, 10

• Calorie Row
• 10 deadlifts between rounds (225/155)