5/22/2025

Bench Press

Max Rep Bench Press + Burn Out Set


Week 9:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Private Ryan

Affiliate Compete (RX+)

Every 1:00 (15:00)

(50 sec work/10 sec rest)

Minute 1: Kettlebell Swings (53/35)

Minute 2: Box Step Ups (24/20)

Minute 3: Burpee to Bar

Freedom (RX'd)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpee to Bar

Independence
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (35/26)
Minute 2: Box Step Ups (20)
Minute 3: Burpee to Bar

Liberty
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Russian Kettlebell Swings (light)
Minute 2: Box Step Ups (20/16)
Minute 3: Up Downs

  • Target number of reps each set:
    Kettlebell Swings: 18+
    Box Step Ups: 15+
    Burpee to Bar: 10+

  • Minimum number of reps before scaling:
    Kettlebell Swings: 14
    Box Step Ups: 10
    Burpee to Bar: 7

CrossFit KGB