S&E Track, Day 2, Week 1 of 2, Cycle 5, Phase 2

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Upper Body Main Lift

20:00-55:00 Upper Body Strength

55:00-60:00 Cool-down

General Warm-up

3 Rounds

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

20-30 seconds each side Lat Stretch on Rig

10yd Walking Hip Openers

10yd Walking Straight Leg Marches

3-5 reps of each Up Dog to Down Dog

20-30 seconds each side Calf Stretch on Rig

Specific Warm-up

3 Rounds

10 Push-ups

10 Ring Rows

Upper Body Main Lift

Alternating Every Minute on the Minute for 20 minutes

Reps: 10,9,8,7,6,5,4,3,2,1

Bench Press

Double DB Bent Over Rows

FOCUS:

Upper Body Muscular Endurance Test
Light to Moderate weight for both
As with squats yesterday, the rounds of 10,9,8,7 are tough, should level off after that

EXECUTION:

Minute 1: 10 Bench Press, Minute 2: 10 Double DB Bent Over Rows, Minute 3: 9 Bench Press, Minute 4: 8 Bench Press, etc…

Finisher

Death by Burpees

Every minute on the minute for as long as possible

Reps increase: 2,4,6,8,etc…

FOCUS:

EXECUTION:

Minute 1: 2 Burpees, Minute 2: 4 Burpees, Minute 3: 6 Burpees, keep adding 2 Burpees each minute until you can no longer complete the reps within the minute