Thursday July 22nd

HEAVY DAY

WORKOUT GOALS
1.) Lift a relatively heavy load for all seven sets. At least 70% of your best bench press.
2,) Perform at least 45 push-ups in the pre-workout skill work.
3.) Go for a new 5 rep Bench Press PR

ALL LEVELS
7 SETS FOR LOAD
5 Bench Press

Accessory

PRE-WORKOUT
3 Sets:
1:00 Push-ups
1:30 Rest

Stretching

2 SETS
:30 Banded Shoulder Stretch / Side
:30 Alternating Scorpion Stretch

Notes

Target | Lift between 70-90% of your best bench press. This should feel like a weight that you can do no more than 7-8 reps. If you think you could do 10 reps or more, the weight isn’t heavy enough. In today’s workout, we are working on our pressing strength. Throughout the workout, you can stay at one weight the entire time or you may choose to increase the loading with each passing set. If you are increasing the loading, you should aim to lift your
heaviest load on set six. This way, if you fail, you can make an adjustment and try again or if you are successful, you can go for a PR on your final set.  Logistically, athletes should be prepared to perform a lift every 3:00 at the latest.  If you are not lifting, then you should be spotting another athlete or your partner. When benching heavy weights it is necessary that each person have someone spotting them. This ensures the safety of the person lifting.