SE Track, Day 3, Week 5 of 5, Cycle 1, Phase 2

General Warm-up

2 Rounds

10 Wall Scap Slides

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch

20-30 seconds each side Standing Tricep Stretch

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

5 Inchworms

—then—

2 Rounds

20 Shoulder Taps

10 Empty Barbell Bent Over Rows

MANAGEMENT:

Specific Warm-up

4 Rounds

Round 1: 8 Strict Press + 8 Ring Rows

Round 2: 6 Strict Press + 6 Ring Rows

Round 3: 4 Strict Press + 4 Ring Rows

Round 4: 2 Strict Press + 2 Ring Rows

MANAGEMENT:

Build in weight each round to get to your starting weight for your first set of Strict Press

Strength

Strict Press 5-rep max

50 Inverted Rows

FOCUS:

As was stated yesterday for Front Squats…3 attempts will be about all you can handle until fatigue sets in and technique starts to break down
Your first attempt should be one you are 100% confident you can do, the second attempt should be very difficult to complete those last two reps…the last one is where you FAFO 😁
Strict Press: Shoulder Strength and Stability…last cycle we used DBs now we go barbell, starts on shoulders with elbows slightly in front of the bar, core tight to not allow lower back to arch, no help from the legs, press to the top to a full lockout, controlled lowering before next rep
Ring Rows: Back and Bicep Strength…set the Rings at about hip/waist height, pull with your whole body moving as a unit and get your chest to the rings, if you cannot get your chest to the rings then stand up a little more…the more parallel to the ground you are the more difficult these are, you can also put your feet on a bench or box to increase the difficulty

WORK/REST RATIO:

Every 3 minutes for 9 minutes for your 5-rep max attempts, then 6 minutes to complete the 50 Inverted Rows

Accessory Work

Push-ups 4x18

KB Gorilla Rows 4x10 (5 each arm)

Lying Leg Raises 4x18

FOCUS:

Cutting out Curls and Tricep Extensions this week since we needed more time for the 5-rep Strict Press max
Push-up and Leg Raise reps climb again in this last week to keep building endurance
Gorilla Rows we come back down to the reps from week 1, see how much heavier you can get this week compared to week 1
Push-ups: chest deck or at least past 90 degrees, whole body moves as a unit, elbows below shoulders, full lockout at the top, if you need to break them up that is okay especially as the reps continue to build
KB Gorilla Rows: slight bend in the knee, chest parallel to the ground, both KBs on the ground in between your legs just below your chest pull with one arm, squeeze the shoulder blade, then lower, same with the other arm, the other KB stays on the ground while pulling the other one, 10 total reps, 5 each arm, challenge yourself on the weight
Lying Leg Raises: ideally you would have your hands out to the sides, but if your lower back is coming off the ground then put your hands under your butt, slow and controlled bring both legs up straight to past 90 degrees then slow and controlled lower to where you tap your heels, then repeat

WORK/REST RATIO:

Alternating EMOM 12: M1: Push-ups, M2: Rows, M3: Leg Raises
This allows up to 3 people to be grouped to share equipment, start people at different movements and rotate through in this order