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Friday, September 19, 2013

Dan Richard working his weighted pull ups!
Dan working his weighted pull ups!

Health, Fitness & Performance:
A. If you weren’t here last friday, test 1RM Close grip bench press. If you tested last week, do 5 sets of 5-6 reps DB bench press @2112.
B. 3 sets, every 3 minutes for 9 minutes:
DB Powell Raise 8-10 reps per arm @3010
Hollow Hold or hollow rock 30 sec
C. AMRAP in 3 min:
15 double unders unbroken

Coach’s Tips

One of the reasons we are testing 1RM close grip bench (14″ width), is so that we can compare to other upper body strength numbers, and work toward structural balance. So if you didn’t test last week please test this week.  If you tested last week, please do the DB bench press as indicated above, noting the tempo, as it will do you no good to test again, the real results come from training not testing. Please make sure you are writing down all these numbers as you will need them for the next few weeks.  You are aiming to use a dumbbell weighing 10% of your CGBP for 8 reps at the tempo indiated for the powell raise, similar to our seated external rotation from last week.  You’ll have 3 sets to build up and this out. Please make sure you are keeping shoulder blades pinned back and down throughout, any deviation from this or rocking means a failed rep and time to turn it in. In between sets, hold hollow or do hollow rocks. Finish up with max sets of 15 unbroken double-unders in 3 minutes.  If you do not have double unders please use this time to practice, no singles or substitutions today, the only way to get better at double unders is to work on double unders. Please also note that we want you to stop every 15 reps and start again for it to count as a set.  However, if you have any ankle , knee or hip issues that tend to be agravated by jumping, please work on rowing technique for 5 minutes.

Please record, CGBP 1RM or best weight used for the DB bench press for at least 5 reps, as well as best DB weight used for the powell raises. This video has a demonstration of the Powell raise, about 2:30 into the video.


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