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

12:00 – 20:00
Bench Prep:
Chest/Tricep muscle activation drills
Lumbar arch/Glute activation
Technique review
Warmup sets

Strength

Levels 2-4

20:00 – 35:00

Bench Press
Spend 15 minutes working up to a heavy double. This should take 4-5 sets.
Be diligent! 15 minutes goes by quickly–you won’t get any extra time to finish. Get to your heaviest set within the time cap. 

35:00 – 40:00

Then, within five minutes, perform the following number of Bench Presses at 75% of bodyweight (or 80% of your heavy double–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE.

L4 – 20 reps
L3 – 15 reps
L2 – 12 reps

We are resetting this week, so regardless of what you worked up to in Phase 1 of this program, I want you going no heavier than 75% bodyweight on these back-off sets this week. In the following weeks, whenever you hit your target reps in one unbroken set, then you can and should go 10-20# heavier (but you should also aim to increase your top double).

Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just rack the bar and do another set after resting a minute, until you’ve hit your required number. Ask your training partners to make sure you connect the bar to your sternum each repand keep you honest. If you can’t keep your feet planted, your back arched and lats engaged, ask your coach how to address the issue: T-spine/shoulder mobility work, bench pressing technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do. 

Level 1

20:00 – 35:00

5 sets
8 Double Kettlebell HIP BRIDGE Floor Press (increase weight each set if possible)

35:00 – 40:00

2 sets
12 Floor Presses (use a little more than half of your heaviest set)

Conditioning

40:00 – 45:00

Technique practice:
Kettlebell movements
Animal movements

45:00 – 60:00

“Impietas”

All Levels

60 seconds kettlebell flow:

Dead Clean
Kettlebell Halo
Reverse Tactical Lunge
Figure 8 Clean
Palm Press
repeat other side

60 seconds primal flow:

Crawl out to Plank
Crouching Beast Push-up
Crawl back to Squat
Squat Jump

60 seconds rest.

L4 – try to work up to a 24/18k
L2/3 – start light and work up
L1 – do not worry about the weight, start light and stay light unless the movements are really easy for you