0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
PVC Pass Throughs
PVC Lat Stretch
Ankle Mobility
Seated Hip Openers
PVC Overhead Squats
Specific Warm-up
2-3 Rounds
6 Barbell Good Mornings
8 Lying Straight Leg Raises
Strength
Deadlift
5x3 @75-80%
3x2 @80-85%
FOCUS:
Grip, core and posterior chain strength
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2:00 for 16 minutes
Auxiliary Strength:
Single Arm DB Strict Press 5x6 (3 each arm)
Gorilla Rows 5x6 (3 each arm)
SCORE: Weight for each movement
FOCUS:
We did 8 reps last week, try to increase weight
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Press, M2: Rows