Bench Press
4 x 8
Sets across. Use a slower down-faster up tempo. Start light enough to add weight for a few weeks.
Post loads to comments.
Exposure 1 of 6
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5 Rounds for Time:
7/5 Ring Dips
20 Russian Kettlebell Swings 24/16kg
40 Double-Unders
Modify the Ring Dips to Matador or Box Dips and the Doubles to Alternating Foot Steps or 80 Single-Unders as needed. The kettlebell should be medium-heavy and unbroken on the fast end.
Post time and Rx to comments.
Upcoming Training Cycle Template
Current Training Cycle Template
Training Cycle Dates: M 6/3/19 – S 7/14/19 (6 weeks)
Goals: Building off a solid base of low-end strength, we’ll be incorporating regular “For Quality” work in the form of bodybuilding-style assistance exercises aimed at balance and hypertrophy and aerobic recovery metcons aimed at—you guessed it—better recovery and improved aerobic capacity.
Monday
Bench Press + Metcon/Assistance Work
Weeks 1-2: 4 x 8
Weeks 3-4: 4 x1 2
Weeks 5-6: 3 x 15
Tuesday
Snatch
Weeks 1-6: Varied exposures
Back Squat
Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12
Single-Leg Assistance Work
Weeks 1-6: Varied exposures
Wednesday
Pull-Ups + Aerobic Recovery Metcon
Choose the one you need the most…
Strength Work: 8-10 sets of 3-6 Chest-to-Bar Pull-Ups (assisted as needed)
Or,
Skill Work: Practice Kipping, Butterfly, or Chest-to-Bar Pull-Ups for 15 minutes (perfect practice makes perfect!)
Thursday
Clean & Jerk + Metcon/Assistance Work
Varied exposures
Friday
Deadlift + Metcon/Assistance Work
Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12
Saturday
Partner/Interval Metcon
Saturday Funday!
Sunday
Unilateral Strength Work + Metcon
Varied movements and exposures
News and Notes
- What are your goals for this training cycle? Tell us in the comments!
- A friendly reminder: We are no longer offering Saturday and Wednesday Anti-Gravity classes. You will, however, still be able to sign up for cycles of Coach Ro‘s Anti-Gravity Strength. Stay tuned to the blog to learn about upcoming cycles.
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Ladies Only: Nutrition and Training for Performance and Cramps Breaking Muscle
Virtual Reality Ayahuasca, a Review NY Mag