Wednesday April 20th
22.04.20
HEAVY DAY
INTENDED STIMULUS
Complete the entire workout on a 32:00 clock.
Complete 1 set of bench press every 2:00.
Build to a heavy set of 5 and 3. Then, build to a 1-rep max.
Complete the final set at the 16:00 mark, then take 4:00 to clean up and transition to the run.
Start the run at the 20:00 mark and aim for a new PR.
RX
On a 32:00 clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00
Rest 2:00
From 20:00-32:00:
For time:
Run 1 mile
SCALED
On a 32:00 Clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00
Rest 2:00
From 20:00-32:00:
For time:
Run 1,200 m
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
WHITE BOARD BRIEF
Target | New 1-rep bench and 1-mile time
Today’s workout is a mix of heavy lifting and cardio. On a continuous clock, we’ll build to a heavy single bench press from 0:00-18:00 and then aim to set a new 1,600-m run PR starting EXACTLY at the 20:00 mark.
We’ll complete 9 sets total via 2 sets of 5 reps, 3 sets of three reps, and 4 heavy singles. Lifting will take place once every 2:00 with the last set starting at the 16:00 mark. This will give us 2:00-3:00 to clean up and transition to the run.
As the coach, poll the room to see who has benched before and who has not. Plan to cover the points of performance regardless, but it’s helpful to know who will be doing this for the first time.
The run will start at 20:00 and have a 12:00 time cap. If you don’t think you can finish the run in that time, run for the entire duration and do so by running 400-m loops until time expires. Ask for injuries and clarify substitutions at this point.
Before the workout, we’ll go over all the proper mechanics for the bench press and how to spot it safely. We’ll be partnering up and athletes should have a spotter for every single working set today — no exceptions.
