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  • Writer's pictureJohn Fadel

Thursday PVX: "The Floor Is Yours"

WORKOUT

Bench Press 

On the 3:00 x 3 Sets: 

5 Bench Press 

Start First Working Set at 78% & Build

"The Floor Is Yours" 

AMRAP 10: 

21 Push-ups

15 Kettlebell Swings (53/35) or hang db snatches 50/35

9 Deadlifts (225/155)


After Party 

3 Sets 

10 DB Bench Press 

8 DB Bent row each arm 

6 DB Reverse Flys

FOR THE COACH

Stimulus 

  • In part 1 we’re getting started with our first week of Bench Press. Give your athletes some insight on what they expect from the next 4 weeks with this cycle. In part 2, can you handle the shoulder burn?! We've got high rep push-up sets right into kettlebell swings in ideally unbroken sets, making the shoulder volume increase quickly. Picking a strategy for breaking up work from the start will play a big role in how we wrap up this piece in the end.

  • Score: rounds + reps 

  • Push-ups | 1-2 sets 

  • Kettlebell Swings | Unbroken

  • Deadlift | 1-2 sets 

The one | Teaching Focus 
  • Shallow Hips

  • The bottom of the kettlebell swing should mimic the dip of the box jump. Not a squat, not a good morning. This will be particularly useful today in saving the posterior chain as athletes transition from the KB swing to the deadlift. 

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