A. Strength (00:15 – 00:35)
The purpose of the close grip bench press is to emphasize the triceps where most are weak – there should be no internal rotation and you should be using your triceps synergized with the lats as the primary mover. Last tested on 4/5.
1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
– Beginners: Build to a moderate set of 3 only adding weight if form permits.
2) C2B Pull-up Prep: Review all scaling options and technique.
B. Conditioning (00:35-00:55)
Push Press need to be light as you usually underestimate these the amount of shoulder fatigue that will set on this piece. For the C2B pull-ups – you should be able to complete at least a few rounds UB, but today is good opportunity for you to get in some skill work with these under fatigue. The 200-meter run should be used for recovery.
10 C2B Pull-ups
20 Push Press (42,5, 30)
200 Meter Run
Lateral raise + front raise + cuban press
3 x 10-15 each arm. Rest 60s