0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-30:00 Strength
30:00-40:00 Transition to Auxiliary Strength
40:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Inchworms
Child’s Pose
Scorpions
Specific Warm-up
3 Rounds
10 Single DB Front Raises (5 each arm)
10 Single DB Reverse Flys (5 each arm)
Strength
Bench Press
2x4 @75-80%
3x2 @85-90%
Single Arm DB Knee Supported Rows 5x8 (4 each arm)
FOCUS:
Working on heavy sets again, we will do a 1-rep max next week
Knee Supported Rows to balance push/pull ratio for back strength and shoulder health
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Bench Press, M2: Rows
Auxiliary Strength:
Single DB Floor Press 5x6 (3 each arm)
Barbell Upright Row 5x6
Double KB RDLs 5x6
SCORE: Weight for each movement
FOCUS:
We did 8 reps last week on Floor Press and Upright Rows, try to increase the weight
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Press, M2: Rows, M3: RDLs