0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-29:00 Strength
29:00-33:00 Put away Barbells, get out DBs
33:00-40:00 Explanation of Accessory Work
40:00-42:00 Transition to Accessory Work
42:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
10 Wall Scap Slides
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
5 reps of 5 seconds each Up Dog to Down Dog
20 Shoulder Taps
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
5 Inchworms
—then—
2 Rounds
8 Push Press @empty barbell
8 Snatch Grip Bent Over Rows @empty barbell
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Upper Body Strength Work
Specific Warm-up
Round 1: 4 Barbell Push Press @45% + 4 Snatch Grip Bent Over Rows @45%
Round 2: 4 Barbell Push Press @55% + 4 Snatch Grip Bent Over Rows @55%
Round 3: 4 Barbell Push Press @65% + 4 Snatch Grip Bent Over Rows @65%
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on both movements
Strength
Barbell Push Press 1-rep Max
Barbell Snatch Grip Bent Over Rows 1-rep Max
FOCUS:
Have some fun and see what you can get to, let’s get it!!
Skill Carry Over for Kipping HSPU for those using this along with some CrossFit training: If you can Push Press 75-80% of your bodyweight then you should have the ability to do a Kipping HSPU
Skill Carry Over for Pull-ups for those using this along with some CrossFit training: If you can do a Snatch Grip Bent Over Row at 75% of your bodyweight then you should have the strength to do a Kipping Pull-ups, If you can do 80% of your bodyweight then you should have the ability to do a Strict Pull-up
12 minutes should be enough time to max on both
Accessory Work
5 sets:
6 Double DB Strict Press
10 Feet Elevated Ring Rows
FOCUS/STRATEGY:
Double DB Strict Press: up tall, braced core (don’t let your lower back arch), DB in each hand starting touching the shoulder, press straight up to full lockout, just like on Bench Press, break the barbell in half, put it back together…strict press was 8 reps last week, increase from there
Ring Rows: keep your whole body moving as a unit (no worming), get the rings all the way to the side of your chest, the more parallel you go to the ground the more difficult they are…reps increased from last week
Recommend doing a set every 2:30-3:00