1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.
– Pause for a 1 count on each rep.
– Change Grip every 3 sets ie. close, medium, wide, close
– Take 3-4 sets to build to work weight.
– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.


For time:
30 Curtis P’s (135, 95)
*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

**Coaches Notes**

– Strength: All sets should be perfect technique. The loading should allow you to be explosive on each rep after the 1 count pause. Keep in mind the purpose of the floor press to work the “lockout” ie. top range which allows us to develop the triceps and improve all other pressing movements. Even though the range of motion is less than a normal bench press, you can’t use your feet, making this variation harder (assuming athletes have good bench press technique). Banded pull-aparts are done between each set, slow + controlled. There is banded face pull-aparts for extra credit as well as having extra upper-back work will help keep shoulders healthy.
– Metcon: You should be able to complete 4-5 reps every minutes so loading should be relatively light. This workout is about maintaining a consistent pace that is slower than normal because the movement is complex and will illicit a huge spike in heart-rate if you go out too fast. None of the 3 movements should present an issue though if you choose the correct weight. Weights may be slightly lighter than what you would choose for a workout like “Grace”.