0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to Auxiliary Strength
46:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Up Dog to Child’s Pose
Straight Arm Bicep/Shoulder Stretch on Rig
Hang From Rig
Specific Warm-up
3 Rounds
10 Single DB Floor Press (5 each arm)
10 Single DB Reverse Flys + 10 Single DB Rows (5 each arm)
Strength
Bench Press
3x5 @70-75%
3x3 @77-82%
Pull Complex: 6 sets
6 Double DB Reverse Flys + 6 Double DB Bent Over Rows
FOCUS:
We will stay low rep for the most part in this cycle and build towards a 1-rep max in Week 6
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Alt between press and pull complex every 1:20, use the interval timer
Auxiliary Strength:
Plate Holds 5x30 seconds
Plate Lying Leg Raises 5x12
*lying on your back, hold the plate above your chest, raise both legs up to the plate, lower, tap heels and repeat
FOCUS:
We will have some type of grip and weighted core strength each week in this phase
March Madness