Swamp City Fitness – Mayhem Affiliate – Teens
Warm up
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
10 Single Arm Dumbbell Upright Row (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
Bench Press (Week 1:
Max Rep Bench Press 50% of 1RM
-rest 1:00-
Burn Out Set
Max Reps @50% of previous weight performed above)
How to approach the lifts
Always have a spotter!
Control the weight, we don’t to see the bar pop in the air.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay pressed back against the bench while feet stay in contact with the floor.
Ensure athletes look at the clock after their Max and rest “exactly” 1:00 before performing their “Burn Out Set.”
Example Sets
Set 1:
Max Rep Bench Press @150# (50%)
-rest 1:00-
Set 2:
Burn Out Set (Max Reps) @75#
Based off of a 300# 1RM
Metcon (2 Rounds for reps)
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest