A. Bench Press 1RM
Recommended Bench Press test journey:
10 Empty Bar Bench Press with pause at chest
5@50% rest 1 min
5@60% rest 1 min
3@70%
1@80%
1@85%
1@90%
1@95%
1@98%
1@ 101%
…1@???
M:
10 Min AMRAP
12/9 Cal Bike
9 Pull Ups
3 Wall Walks
Program Notes:
Our most recent Bench cycle comes to a close today. Let’s see where we are at! The majority of our class will be spent on this. The metcon is an AMRAP triplet. Simple in theory but challenging in execution.
Metcon intention/notes :
For most people 10 MIN AMRAPs are short enough to be fast but long enough that they need some pacing strategy. You will want to stay steady and consistently moving. The wall walks and pull ups could present a bottle neck
so be smart about how you execute those. If you have the reserves for a “kick” with 2 mins left then you paced well.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Chest to Bar Pull Ups
Intermediate: same as RX
Scaled: Jumping pull ups, LROM Wall Walks
Beginner: Ring Rows, Inchworm walk outs, scale calories down