Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Rest as needed then,
Perform Three Rounds:
As Many Repetitions As Possible in 90 Seconds of Barbell Thruster (75lb. / 55lb.)
Rest 10 Seconds
As Many Repetitions As Possible in 90 Seconds of Pull-up
Rest up to 3:00 and repeat for a total of 3 rounds.
Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Compare todays Bench Press weight and total repetitions to October 2, 2015.
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Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)