Happy Hump Day, MVMNT.
Hard Things lead to Great Things Not just physically but mentally too! Seek out challenges that allow you to improve, become better, and reach new levels. If you only choose things that are “easy” to do, you will soon reach your limit and get left behind. So the next time you find yourself complaining about something being hard or challenging, look at the task instead and ask yourself how taking this on will help you become a better, stronger you (who can do hard things!).⠀
We’re open all next week. On July 4th, there will be one workout only at 9:30 a.m. Hope to see you there!
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:
Scap retraction, hanging scap retraction
Bent Leg Ring Row to Chin-up Hold (all levels will practice this movement)
Plank to Down-dog
Toe-touch Push-ups
45:00 – 60:00
5x E3MOM
Level 2-4
Strict Pull-ups
Toe-Touch Push-ups
Rest
L4 – 10 pull-ups, 16 push-ups
L3 – 8, 14
L2 – 6, 12
Level 1
10 Toe-Touch Push-ups (use perfect form every rep!)
5 Bent Leg Ring Row to Chin-up hold
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.