0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Strength
20:00-35:00 Upper Body Strength
35:00-45:00 Transition to Upper Body Accessory Work
45:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Ankle Mobility
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
5 Barbell Floor Press
5 Barbell Upright Rows
*light weight or empty barbell
Upper Body Barbell
Barbell Floor Press 6x6
Barbell Upright Rows 6x6
FOCUS:
Horizontal Press and Vertical Pull for upper body strength and to keep push/pull balance for shoulder health
Reps decreased, try to increase weight
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Do both movements every 2:30 for 15 minutes
Upper Body Accessory Work:
Ring Rows 4x14
Bench Dips 4x14
FOCUS:
Rear and front delt work
Horizontal pull and Vertical push for upper body strength and to keep push/pull balance for shoulder health
Reps increased from last week
MOVEMENT MODIFICATIONS:
Great opportunity to use a landmine for rows and presses in place of the Ring Rows and Bench Dips
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 10 minutes complete both movements