🏋️‍♂️ Workouts 🏋️‍♀️

- This is the first week of our bench press base progression cycle. Aim to work up to 78%, then complete all three sets at that load as long as you can maintain good form.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your 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: Load

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

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

5 Bench Press @ A Light Weight

5 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: We've got a high-intensity workout today - a scaled-up version of the original "Death Race" workout. Choose calories/rep numbers that allow for sub-3-minute rounds, or about 1:30 per movement.

- Echo Bike: Should take no longer than 1:30 and ideally closer to 1:00. You must reset the monitor between rounds.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box.

- Stimulus: VO2 Max [RPE 8]

- Target Score: 7:00-13:00

- Score: Time. If time-capped, add 1s for every incomplete rep.

- If possible, have a friend reset your Echo Bike monitor between rounds.

- You should start this workout at a challenging pace from the beginning, but one you know you can hold for all 5 rounds. Then in rounds 4 and 5, ask yourself if you can go a little faster.

- You should aim to increase your efforts and pace on the back end of the workout because you paced well enough in the first 3 rounds. You don't want to do the inverse, where you go too fast in the beginning and slog through the final two rounds.

15/12 CALORIE ECHO BIKE

- 1:30 Time Cap

- 18/15 Calorie Bike Erg

- 18/15 Calorie Row

- 15/12 Calorie Ski

- 200m Run

- 1:00 Moderate-Hard Effort on Treadmill/Runner

- 18 Shuttle Runs (1 rep = 10m)

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

2:00 Easy Echo Bike

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 Box Step-ups

10 Jumps to Short Box & Step Down

4 Jumps to Workout Height & Step Down

2 Rounds, Increasing in Intensity:

5 Calorie Echo Bike

3 Burpee Box Jumps