Thursday Strength 14-01-16

The Workout

Rubicon Strength

Bench Press
First timers: 5+ x 5, last set to test Calculated 1RM, ask Coach for Guidance
Level 1: Working sets of 5 reps at 65%, 75%, 85%, last set to failure
Levels 2 & 3 and Strength Athletes:
5 reps at 65%
5 reps at 70%
3 reps at 75%
3 reps at 80%
max reps at 85%
Two additional sets to failure w/2 forced Negatives

Dips:
You must have 10 reps at a given apparatus, unbroken, to start weighted dips.
Level 1: 3 x 8-10
Level 2: 3 x 8-10, weighted
Level 3 and Strength Athlete: 3 x 8-10, weighted, with two additional sets to failure, last two reps of each set as negatives.

Pushups:
3 sets of weighted pushups to failure directly into unweighted to failure
No ‘knee’ pushups. Ever. Raise hands off floor with plates, boxes, etc., to create a geometry that can be achieved at full range of motion off toes.

Banded Planches
3 sets for max time under tension, no more than a 1:1 work:rest.

Movements: Bench Press, Dip, Planche, Push-ups

My Result