Last Friday of the month! We are going to spend it doing a powerlift we don’t program that often but is fun and has a lot of carry over for what we do: the Bench Press. This one is going to tax the CNS, particularly for those who have never done this movement before. We are using a descending rep scheme starting with two sets of five and ending with two sets of 1. Plan to increase the load every two sets, as the reps decrease.
The Finisher will also be Bench-Press based, with a gymnastics pulling component added. We have allowed 10 min. to prep for it and execute it so you will need to use that time wisely!
The Bench Press goal is to lift as heavy as possible for each given set. Ideally, you will lift the same for the sets of 5, then 3s, then 1s. But, for most people who haven’t Benched much before, and/or don’t know their loads, that will probably look like adding load for the second set of each set of 5, 3 and 1. As long as you are being challenged for each set and not completing each one with ease, they will benefit from the session.