🏋️‍♂️ Workouts 🏋️‍♀️

- This is the second week of our bench press base progression cycle. Aim to work up to 82%, 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

3 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: We're accumulating lots of reps in today's workout. In each 1:30 window, you'll start with a set number of pull-ups and goblet squats and then finish out with as many push-ups as you can before the next 1:30 window begins. Look to have at least 30 seconds per round to accumulate push-ups. Adjust reps/loading of pull-ups and goblet squats to accomplish that.

- Strict Pull-ups: These can be completed anywhere from quick singles to unbroken reps, depending on your ability. Reps should take no longer than 0:30 to complete.

- Dumbbell Goblet Squats: These are performed with a single dumbbell held vertically at your collarbone. Both hands should grip the top end of the dumbbell weight. Reps should be completed in 1-2 sets and in no more than 0:30.

- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position. Aim to accumulate at least 10 reps each round.

- Target Score: 100-150 Reps

- Stimulus: Light Loading

- Score: Total hand-release push-up reps

- If strict pull-ups are tough for you, break those up from the beginning. This will create consistency across your rounds by not using too much musculature to get the work done, allowing you to be more fresh for your hand-release push-ups.

- Holding the goblet squat will affect your chest. If you start to feel it fatiguing your chest, take a quick break so you can get right to work on the hand-release push-ups. Do your best to keep an upright torso during your squats.

- During the hand release push-ups, focus on bringing your hands off the ground by moving your hands forward and back as opposed to flexing your back to lift your hands vertically. This will mitigate back fatigue.

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

GOBLET SQUATS

- Reduce Loading/Reps

- Sub Kettlebell

- Dumbbell or Barbell Front Squats

- Spanish Squats

- Lunges

- 30 Air Squats

HAND-RELEASE PUSH-UPS

- Reduce Reps

- Regular Push-Ups

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

30 Second Hang From The Bar

10 Alternating Goblet Step-Back Lunges

5 Tempo Push-ups

5 Jumping Pull-ups With A Negative

10 Jumping Air Squats (jump high)

5 Push-ups

3 Strict Pull-ups

10 Dumbbell Goblet Squats

10 Hand-Release Push-ups