TUESDAY 11/04/2025

NEW MONTH, NEW CHALLENGE: This month is all about KETTLEBELL SWINGS! We are asking you to complete 20 kettlebell swings every day this month. Those who complete 20 out of 30 days will receive a prize.

We have another fun start to our week with some long interval sets that have a solid blend of cardio, gymnastics, and weightlifting. Tuesday’s workout will be a bodybuilder’s dream, but it will turn into a nightmare once you get a few sets in. In the middle of the week, it’s another climb down and back up the ladder chipper. Thursday’s AMRAP is a triplet that will have you squatting some heavy weight under duress. For Friday, it’s going to be a hamstring, traps, and triceps kind of day as you will work through this muscle endurance grind for multiple sets. Saturday’s workout is a great partner workout that’ll get everyone excited for Friendsgiving!

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EVENTS:

Run Club moving to ONCE A MONTH - Will start back up in the new year.

Weightlifting Club moving to ONCE A MONTH - Will start back up in the new year.

Sat. November 8th 4 pm - Friendsgivings

Sun. November 9th 10:30 AM - CHAD1000X

Sat. November 15th - Novant Health Race Event (5K, half, full)

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WHITEBOARD:

This Shoulder Press session builds upper-body pressing strength and midline stability through controlled, high-volume work. The 5x8 structure emphasizes consistent movement quality, improved overhead positioning, and endurance in the shoulders and triceps. Each set should reinforce bracing and precision in the press, contributing to stronger jerk mechanics and improved posture in Olympic lifts.

STIMULUS: This workout tests upper-body muscular endurance under fatigue while mixing in a punishing conditioning element. The bench press is moderate weight and volume-heavy, demanding smart set management to avoid total failure. The Air Bike penalty spikes heart rate and forces athletes to control recovery between presses, creating a high-intensity push-pull contrast.

STRATEGY & FLOW: The key is managing your break points on the bench press. Athletes who overreach early will pay with multiple bike sprints that compound fatigue fast. Smooth, consistent pacing, especially through the mid-sets is essential to keep the total time down. The bike isn’t just punishment, it’s a recovery opportunity if athletes control breathing and pace rather than sprinting it.

Bench Press - Approach: Choose a weight around 60% of 1RM Bench Press—heavy enough to challenge muscular endurance but not cause failure early. Open with conservative sets to delay early bike penalties. Execution: Keep your feet firmly planted, squeeze the bar, and lower under control before pressing to full lockout. Maintain tightness through the midline to support upper-body fatigue.

Air Bike - Approach: Treat each bike segment as a fast but sustainable penalty. Hit a steady rhythm around 80% rather than redlining. Execution: Drive evenly through the legs and arms; control breathing to bring heart rate down before returning to the bench.

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STRENGTH:

Shoulder Press

5x8

-build across sets by feel-

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METCON:

The Dons

Freedom (RX'd)

For Time:

100 Bench Press (115/80)

-Every time you break perform 15/12 Calorie Air Bike

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Independence

For Time:

100 Bench Press (95/65)

-Every time you break perform 12/10 Calorie Air Bike

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Liberty

For Time:

75 Dumbbell Bench Press (light)

-Every time you break perform 10/8 Calorie Air Bike