Bench Press
Warm Up
A. General (5 min)
3 rounds:
200 m easy Run
10 Air Squats
10 Band Pull-Aparts
20 sec Hollow Hold.
B. Specific - Wenning Warm-Up (8-10 min)
3 rounds, circuit, no rest between movements:
20 Push-Ups (full ROM)
20 DB Rows (alternating or both)
20 Band External Rotations
RPE 4 - a pump, not a burn.
Scaled: 2 rounds x 20, Push-Ups on a box.
Warm-up sets Bench Press:
8 @ empty bar
5 @ RPE 5
3 @ RPE 6.
Force / Ability
Bench Press (deload)
Every 2:00 x 4 sets
5 Bench Press @ RPE 7 (smooth, no grinders)
Superset: 10 Ring Rows after each set
Score: Weight
Scaled: DB Bench 4 x 8 @ RPE 6.5.
Cues: shoulder blades pinned, feet planted, touch and press in the same groove.
WOD
AMRAP 12
24 Dumbbell Snatches (alternating)
6 Burpee Pull-Ups
Time cap 12 min
Rx (M / W): DB 50 / 35 lb
Scaled: DB 35 / 20 lb - 6 Burpees + 6 Jumping Pull-Ups or Ring Rows
Stimulus: Moderate (RPE 7); steady snatches, burpee pull-ups at a pace you never stop. Aim 4-6 rounds.
Score: Rounds + reps
Cool Down
Chest wall stretch 1 min/side
Thread the Needle 1 min/side
Box Breathing 1 min
Zone 2
Zone 2 - 40 min Row
40 min continuous Row (Bike as backup)
Zone 2 - RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Meters + Avg HR