A million little pieces
Objective: Strength
Warmup: 4 rounds
6x Bench Press starting and 95lbs and increasing each round
6x shoulder dislocates with pvc
6x lunge each leg with 15lbs dumbells
6x hip swivel (3/3)
Training:
1) Work up to 1RM Bench Press
2) 6 rounds
2x Bench Press @ 85% of 1RM
3x pullups
2x Floor Angel
3) 6 rounds
1x 20 meter heavy tire drag - increase until difficult but doable
2x 25 meter sprints
3x squat jumps
15x Shoulder handjob @ 5lbs - 1 side per round
4) 6 rounds
6x Barbell Thruster @ 95lbs
6x Jingle Jangles
Instep Stretch to pigeon stretch
Comments:
Honestly Bench press is my least favorite lift, coincidentally is also is my weakest. I can barely meet the men's strength standard of 1.5x your body weight.
Unless you are a football player bench press may not be a sport specific / functional movement.
It's still a great upper body lift and should be integrated into your programming.
Things to consider when finding a 1RM:
- After the warmup do a set of 3x, then 2x, then go to singles. Experienced athletes will know more or less where they should be. Newer athletes will need to be loaded.
- Rest about 2 minutes between singles
- There is still a whole session to do so don't dick around, get it done quickly.
- The reason we find 1RM's is so we can train at the appropriate loads. If the last time you did a 1RM was pre-deployment or 2 years ago then you need to reassess your strength before training at 85%.
- Don't get too wrapped up in setting a new PR, we aren't at the crossfit games, we are just in the gym doing a strength session. Some days we are stronger, some days we are weaker.
- Be smart. There is no excuse for getting hurt in the gym.
On part 3 the tire should be heavy. I had to actually sit on it at one point because I had a 240lb hockey player that was just to damn strong. Start with a 45lb plate + 80lb sandbag. Go up from there. It should be a slow hard walk, not a fast run. Load accordingly.