Strength – 

Bench Press

2-3 Warm up sets

5 x 10 Bench Press

Hold weight across sets

Workout – 20min CAP


Ring Dip


Session Notes – 

Strength – Yet again we will see a strength piece with more volume with the introduction to our next cycle focus. Athletes may need to be reminded to approach this strength piece a bit conservatively in order to maintain the weight across the 5 sets. It will be a challenge to maintain a heavy 10 reps for 5 sets without blowing out early.

Workout – For this workout athletes should be looking to only breaking reps up when needed to avoid burning out. The workout pace should be maintained at a high level as reps decrease as the workout progresses.