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 Get out Benches and DBs

33:00-39:00 Explanation of Accessory Work

39:00-42:00 Transition to Accessory Work

42:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

1 Round

5 Thread the Needle each way

20-30 second Child’s Pose

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Arm Across Shoulder Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

10yd Walking Pigeon Stretch (ankle on opposite knee)

10yd Walking High Knee Hugs

10yd Lunge and Rotate

20 Mountain Climbers

—then—

2 Rounds

12 Y,T,Ws (4 each way)

8 Single DB Strict Press (4 each side)

MANAGEMENT/FOCUS:

• The movements in the second section will prime the shoulders and back for the upper body strength work

Specific Warm-up

Round 1: 6 Barbell Strict Press @50% + 6 Barbell Bent Over Rows with same weight

Round 2: 4 Barbell Strict Press @60% + 4 Barbell Bent Over Rows with same weight

Round 3: 2 Barbell Strict Press @70% + 2 Barbell Bent Over Rows with same weight

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 Strict Press 1-rep Max

Barbell Bent Over Rows 1-rep Max

FOCUS:

• A lot of hard work has been done over the past 5 weeks, time to see where you are at, let’s go!!

• Skill Carry Over for HSPU for those using this along with some CrossFit training: If you can Strict Press 75-80% of your bodyweight then you should have the ability to do a Strict HSPU

• I would take 12 minutes to max on both movements

Accessory Work

5 sets:

6 Double DB Bench Press

10 Feet Elevated Inverted Rows

FOCUS/STRATEGY:

• Double DB Bench Press: head, upper back, butt in contact with the bench, feet glued to the floor, DB in each hand, keep your elbows below your shoulders at all times, full range of motion with DBs touching the side of your chest and full locking out at the top, if you had a barbell it would be like breaking the barbell in half then putting it back together with each rep…bench was 8 reps last week, increase weight from there

• Inverted Rows: the more parallel you get to the ground the more difficult these are, make sure your whole body moves as a unit (no worming) and get your chest to the bar…reps increased from last week

• Recommend doing both movements every 2:00-2:30