Alternative Athletics: 5x 10 Bench

WARM-UP
AMRAP 4:
10 mountain climbers
10 Air Squats
10 Pushups

2 sets:
5 empty bar Bench Press

3 rounds:
10 bench presses
– Add load each round.

NOTES

• Start slower and gradually pick up the pace as you get warm.
• This warm-up is intended to prep movement patterns, take athletes through full range of motion, and get everyone sweaty and warm.
• Increase the loading on the barbell during the last three rounds of the warm-up to find your starting weight for the workout.

Test / Training
For load:
10-10-10-10-10:
Bench Press

Stimulus & Goals

• High volume, upper body bench pressing heavy day.
• All sets should be at 70% or greater of athletes’ 1-rep-max bench.
• Build to a heavy set; lift once every 5:00.

Strategy

• Start at a moderate load with your first working set and add small jumps in load across each set.
• Remain wary of going too heavy too soon and failing reps mid-workout.

Competition: 86 min

Warm up: 15 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 21 min
AMRAP 21:
400/200/100-m Run
Max-rep Strict Pullup
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Stimulus & Goals

• Today’s workout is about building strict pull-up strength and stamina!
• From 0-7:00, complete a minimum of 5 strict pull-ups each time; complete 3-5 rounds total.
• From 8:00-14:00, complete 5-7 rounds; expect your pull-up reps to decrease slightly each round due to fatigue. A goal for this round is 3-5 pull-ups each time.
• From 15:00-21:00, expect your rounds to be about 7-9 total, and again, your pull-ups will probably decrease. A good goal for the pull-ups is 1-5 reps each time.

Strategy

• Leave a couple of reps in the tank each round during the pull-ups. If you go to absolute failure to start the workout, you’re going to drop off fast.
• Push the runs! The more rounds you do, the more reps you will likely get. Your speed on the runs will not effect your strict pull-ups for the most part so you’re better off pushing them.
• Try to finish 400m in under 2:00, 200m in under 1:00, and 100m in under :30.

Workout 3: 15 min
5 sets for quality:
10 DB Single-Leg Deadlifts / leg
15 GHD Back Extension

NOTES

• Choose a moderate weight DB for the Romanian deadlifts. Focus on range of motion and time under tension. Don’t rush these. If your balance is challenged, consider holding on to a post or lightening the load. Once you finish the Romanian deadlifts, immediately go into the back extensions. Once again, focus on good range of motion and time under tension. By the end of this superset, your hamstrings and lower back should have a quality pump.

Stretching: 10 min
1 set:
1:00 lacrosse ball pec mash / side
1:00 lacrosse ball shoulder mash / side