We’re kicking off our next 10-week Extra Gains Challenge—and this one’s all about building upper body pressing power and refining your jump rope skills.
This cycle alternates weekly between Bench Press and Shoulder Press, with accessory work that supports pressing strength, shoulder stability, and muscle balance. Plus, we’re adding a 3–5 minute jump rope skill block each week for coordination, timing, and a touch of fun.
Whether you’re working on strict pressing strength, repping out triceps, or chasing those elusive double-unders, this program is designed to complement your training and deliver real, measurable progress in just 20–30 minutes per session.
🔄 How It Works:
- Duration: 10 weeks
- Schedule: 1 session per week (do it before or after class)
- Format:
- Jump Rope Skill (3–5 min)
- Main Lift (Bench or Shoulder Press)
- Pulling Accessory (horizontal pull)
- Tricep Finisher (burnout/volume)
We’ll alternate lifts each week:
- Bench Press on Weeks 1, 3, 5, 7, 9
- Shoulder Press on Weeks 2, 4, 6, 8, 10
🗓️ Weekly Breakdown
Week 1 – Bench Press
- Jump Rope: 3×30s single-unders + 30s rest (focus on rhythm & posture)
- Main Lift: Bench Press – 4×6 @ 70%
- Pulling: DB Bent-Over Rows – 3×10/arm
- Triceps: Banded Tricep Pushdowns – 3×15
Week 2 – Shoulder Press
- Jump Rope: 3×30s double-under attempts
- Main Lift: Strict Press – 5×5 @ 65%
- Pulling: Ring Rows (tempo) – 3×8
- Triceps: DB Kickbacks – 3×12
Week 3 – Bench Press
- Jump Rope: 2 rounds: 30s single-unders + 30s crisscross attempts
- Main Lift: Bench Press – 5×5 @ 75%
- Pulling: Barbell Bent-Over Rows – 3×10
- Triceps: Banded Overhead Extensions – 3×12
Week 4 – Shoulder Press
- Jump Rope: 3 sets: 20s side swings + 20s DU attempts
- Main Lift: Strict Press – 4×4 @ 70%
- Pulling: DB Single-Arm Rows – 3×10/side
- Triceps: Close-Grip Push-Ups – 3×10
Week 5 – Bench Press
- Jump Rope: 3 rounds: 20s fast singles + 10 DU attempts
- Main Lift: Bench Press – 5×3 @ 80%
- Pulling: Ring Rows – 3×10
- Triceps: DB Skull Crushers – 3×12
Week 6 – Shoulder Press
- Jump Rope Skill Circuit:
- 30s Singles
- 30s High Knees
- 30s DU Attempts
- Repeat x2
- Main Lift: Strict Press – 5×3 @ 75%
- Pulling: Seated Band Rows – 3×12
- Triceps: Box Dips – 3×10
Week 7 – Bench Press
- Jump Rope: 3×20s DU + 3×20s crisscross
- Main Lift: Bench Press – 4×4 @ 85%
- Pulling: DB Renegade Rows – 3×8/arm
- Triceps: Overhead DB Tricep Extensions – 3×10
Week 8 – Shoulder Press
- Jump Rope: 3 Rounds: 20s DU → 10 side swings → 5 crisscross
- Main Lift: Strict Press – 3×3 @ 80%
- Pulling: Elevated Ring Rows – 3×8
- Triceps: Tricep Ladder (10–1): Banded Pushdowns or Dips
Week 9 – Bench Press (Heavy Day)
- Jump Rope: 3×20s DU → 3×10s crisscross → 3×20s side swings
- Main Lift: Work up to a heavy double or triple (not max)
- Pulling: DB Chest-Supported Rows – 3×10
- Triceps: Push-Up Hold Finisher – 3×20s hold + 10 reps
Week 10 – Shoulder Press (Heavy Day)
- Jump Rope Skill Test:
- Max unbroken DU
- Max unbroken crisscross
- Max total jump time in 3 mins
- Main Lift: Work up to a heavy set of 2–3 reps
- Pulling: Ring Rows or Pull-Ups – 3×Max
- Triceps: Close-Grip Bench or Push-Ups – 3×8
🧠 Why This Matters
Building pressing strength isn’t just about shoulders and chest—it’s about posture, balance, and injury prevention. When paired with horizontal pulling and skill-focused jump rope work, you’re building more than just muscle. You’re building control, power, and coordination.
📌 Ready to Get Pressing?
This is a great complement to your regular classes. Get it done before or after class, log your progress, and keep showing up each week.
Let’s get after it 💪
#DRiVExtraGains #BenchPress #ShoulderPress #JumpRopeSkills #TricepTuesdays #PressProgression
