Daily training
2024-01-31
Mindset
Triggers, Thoughts, Emotions
Bench Press9 min
On the 3:00 x 3 Sets:
3 Bench Press
* Start First Working Set at 80% & Build
Stimulus
- Barbell should be taken from a rack.
- If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
- Score: Enter weight used for each set.
Substitutions
- Reduce Reps
- Reduce Percentage Range
- Sub Dumbbells
- Floor Press
Movement prep
5 Inchworm to Push-Up
10 Push-Ups
10 Empty Barbell Bench Press
Build To 80%.
"Surfer On Acid"12 min
3 Rounds For Time:
400 Meter Run
21 Burpees
Time Cap: 12 Minutes
Stimulus
- Overview: Fast paced but simple bodyweight couplet piece comin' in hot today. Can you push the pace on both movements without burning out too early, and allowing you to increase your speed through the last round of burpees? Let's get a bit uncomfortable today!
- Run: 2:00 or less.
- Burpees: 2:00 or less.
- Score: Total time to complete work.
Strategy
- Athletes should try to hold a less comfortable, but sustainable pace throughout all 3 rounds.
- Find your burpee cadence early and try to maintain it to allow for a hard run pace.
- Last set of burpees should be a big push right to the finish.
Substitutions
400M RUN
- Reduce Distance
- 2:00 Time Cap
- 500m Row
- 320m Ski
- 1000m Bike
- 300m Air Run
BURPEES
- Reduce Reps
- Remove Push-up
- Box Jumps
- 2:00 Effort on Any Machine
Movement prep
1 Round:
100m Run
7 Burpees