2024-10-28

• This is the first week of our 10 rep sets, week 1 is not meant to be something we reach failure on or a true max weight 10 rep set. This week should set the bar for testing your 10 rep next week.
• If your form is breaking down do not continue to build in weight and finish out your sets at the last weight you could maintain good form with.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
• Score: Heaviest set for load

• Know that the first 4-6 reps will probably feel pretty good, once we pass the 7 rep mark is about where the reps may start to get a little slower. Aim for intentional and smart reps when we get to this point.

BENCH PRESS

• Sub Dumbbells
• Floor Press
• Weighted Deficit Push-Ups
• Strict Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press @ A Light Weight

• Overview: We've got a simple triplet of bodyweight movements and cardio to start the week. We're aiming to complete roughly 4-5 rounds.
• Burpee Pull Ups: 1:30 or less. We should aim to stay moving.
• Double Unders: 1:00 or less.
• Bike: 2:00 or less.
• Score: Rounds + reps

• Aim to maintain a steady pace on our burpee pull ups, use step up burpee to help control your overall heart rate.

BURPEE PULL-UP

• Reduce Reps/Bar Height
• Burpees to A Target
• Regular Burpees
• Strict Pull-ups
• Double Dumbbell Devil Presses
• 2:00 Effort on Any Machine

DOUBLE UNDER

• Reduce Reps
• 90 Single Unders
• Plate Hops
• 12 Burpees
• 1:00 Effort On Any Machine

30/24 CALORIE BIKE

• 2:00 Time Cap
• 25/20 Calorie Ski
• 30/24 Calorie Row
• 25/20 Calorie Echo Bike
• 400m Run
• 2:00 Moderate Effort on Treadmill/Runner*
• 16 Shuttle Runs (1 rep = 25ft down & back)

1 Round:
3 Burpee Pull Ups
15 Double Unders
10/8 Calorie Bike