Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 20:00
Bench Prep:
Lat/Tricep Activation Drills
Floor Press
Technique review
Warmup sets

Strength
15 minutes E3MOM (20:00 – 35:00)

TEMPO BENCH PRESS: 42X1
Spend FOUR seconds lowering down to the Sternum, hold for TWO seconds with the bar touching your chest, EXPLODE up to lockout as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

Levels 2-4

5 Bench Press

L4 – 165/95#*
L3 – 145/75#*
L2 – 125/55#*

*IF THE LAST WEEK’S PRESCRIBED LOAD WAS COMFORTABLE, INCREASE BY 5-10# THIS WEEK*

Level 1

5 Double Kettlebell Floor Press

As always these are suggested weights. Tempo training should make light weights feel much heavier. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.

35:00 – 45:00
Technique practice:
Kettlebell rows
Gorilla Rows (push down on one side as you pull up on the other)
Push-ups
Crouching Beast (legs are loaded as you push back) into Push-up (come forward into the bottom of a push-up, without going into a regular plank)

45:00 – 60:00

5x E3MOM

Level 2-4

16 Alternating Gorilla Rows
16 Crouching Beast Push-ups
Rest

L4 – 2×24/2×18
L3 – 2×22/2×16
L2 – no rx

Level 1

8/8 Single Arm Rows (any stance)
12 Push-ups (use perfect form every rep!)
Rest

Bonus
(after class, may be done at home if you want)

If you’re planning to train tomorrow, you shouldn’t do this part of the workout.

Swings – sets of 20 reps: 5 minutes or 200 reps, whichever comes first

*select a weight that you could perform 25 good reps with without stopping, but for the workout you must stop and park the bell every 20 reps, keep rest to a minimum or 200 reps is impossible.