Airdyne madness

Airdyne madness

Fitness:
A. Bench Press; 15 minutes build to a heavy set of 2, then another 10 minutes to do 2 sets AMRAP at 75%.
After each AMRAP set, do 10-12 reps bent over single arm DB row on each side.
B. EMOTM for 14 minutes:
Odd: Stationary sled pull 2 gym width (135/90)
Even: ring support 20-30 sec or ring dips (start wherever you like but add 1 rep each round)

Health:
A. Bench Press; 15 minutes build to a heavy set of 2, then another 10 minutes to do 2 sets AMRAP at 75%.
After each AMRAP set, do 5-6 reps bent over single arm DB row on each side.
B. EMOTM for 14 minutes:
Odd: Stationary sled pull 1 gym width heavy
Even: ring dips 2-3 reps or ring support 20-30 seconds

Performance:
A. Bench Press; 15 minutes build to a heavy set of 2, then another 10 minutes to do 2 sets AMRAP at 75%.
After each AMRAP set, do 10-12 reps bent over single arm DB row on each side.
B. EMOTM for 14 minutes:
Odd: Stationary sled pull 2 gym widths (180/125)
Even: muscle-up (start wherever you like but add 1 rep each round)

Competition:
Active recovery day, please focus on mobility today, a full 60 minute, including 30 minutes on upper body and 30 minutes on lower body.  Take the time to plan nutrition and prep food for the weekend.  No team practice on Saturday, come on out to the Undefeated Grand Opening to watch our athletes compete.

Coach’s Tips

For Part A, please take no more than 15 minutes to build to a heavy set of 2 on the bench press, using the grip width of your choice, but ensuring that upper arms are in a healthy position in relation to the shoulders i.e. no more than 45 degree angle between the torso and upper arms. You will then have 10 minutes to do 2 sets of as many reps as you can at 75% of the heavy double.  In between sets, please do single arm bent over rows with a dumbbell or KB, making sure that you initiate the movement with your lats rather than biceps. By pulling to your pocket rather than directly up, you will emphasize strengthening your back rather than bicep. For Part B, we will work on skills every minute on the minute, alternating between ring support or ring dips or muscle-ups and stationary sled pulls.  The sled pulls will be two gym widths i.e. there and back, and they are a bit heavier this time, but work on speed and efficiency.  If doing ring dips, you can start with any number of reps but the rule for today’s workout is that every time you hit the rings, you must do more reps than the last time. If you don’t have ring dips, the substitution for today is a ring support, essentially holding the top of a ring dip for 20 to 30 seconds.  It’s critical to now round the shoulders forward while doing this.  Focus on turning the palms forward, or at the very least making sure that thumbs are forward and out. If you are not quite there yet, you may hold the top of a ring pushup or use foot assistance.  No band assistance please, as this kind of defeats the purpose of working on the rings for stability!

Please post bench press loads and reps to comments below, along with any results for Part B.

Ask and ye shall receive…