Physical Subculture

Our last cycle through this grueling workout. Although it is a combination of sub-max work for reps and a very challenging GPP combo, the overall benefits ot our workload capacity and max lifting will be huge.  As we start to slip more into heavier work in the upcoming weeks, we’ll be able to take on the volume and loads required due to our prep work during these weeks.

So, once again, 80-85% of your 1RM bench press for 10 reps. Last week we added a little weight to the first week and could, for the most part, pull off the 10 reps just as easy.  So let’s brave a little more weight this week as well.  Th 10 reps will most likely not be in a row, but see how fast you can get to 10, even with small rests.

Then the evil Push Press/Burpee combo.  5 sets, 10 reps each, as fast as you can.  Last week several of us broke 10 minutes. Now we’ll aim for about 8:30. The push press should be about 80% of your one rep strict overhead max, or at least that seems to be a good working formula for most.

Video if last weeks effort: http://www.youtube.com/watch?v=QFXZVYY0PbI

That’s it.  Have fun!!

Matt in competition

Allyson push pressing in the great outdoors.