Workout of the Day
STRENGTH
Bench Press
5-5-Max Reps
Notes
After 3-4 warm-up sets, perform 2 work sets of 5 reps at RPE 7-8. This means you have 2-3 reps in the tank, but not much more.
For the final set, complete a rep out. Go for as many reps as possible. Leave 0-1 technically sound reps in the tank.
The sets can be building or across. Focus on the effort involved in each set, and make adjustments up or down as needed.
Example A
Warm Ups: 45×5, 75×5, 95×4, 105×3
Work: 115×5, 125×5, 125×7
*In this example, the lifter felt like 125 was around RPE 7-7.5, so they went up for the second work set. That felt tough, so they stayed for the rep out.
Example B
Warm Ups: 45×5, 135×5, 185×4, 205×3, 225×2
Work: 235×5, 235×5, 235×10
*In this example, the lifter felt 235 was around RPE 8, so they stayed there for all three sets. We can see they actually got 5 extra reps on their final set. This is information to incorporate into the following weeks of lifting to help them refine their understanding of their own perceived exertion!
METCON
AMRAP 12 Min
15 AbMat Sit-Ups
12 Alt Renegade Rows, 6ea
12 Alt Box Step Ups, 6ea
DBs: 50/35/20lb
Box: 24/20/16″
Notes
Intent 4-6+ Rounds
Use heavy DBs that challenge your strength and stability.
For the step up, stand all the way up on the working-side leg before the trail leg steps to the box. In other words, keep it a single leg exercise, do not sneak your second foot onto the box to help finish the rep. Scale load and/or box height as needed. Stay humble, y’all.
Programming Template: Week 1/8
Warming up for Fight Gone Bad 2009
Picture above are Bethany, Sal, Jacinto, Charmel and one other member who’s name escapes me.
COVEN Sound Bath This Tuesday!
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