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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Wall Scap Slides

Straight Arm Shoulder/Bicep Stretch on Rig

Standing Tricep Stretch

Child’s Pose

Specific Warm-up

3 Rounds

20yd Double KB/DB Overhead Carry (10yd zones)

10 Double KB/DB Bent Over Rows

Strength

Bench Press Complex: 8 sets

Pause Bench Press + Bench Press @65% and build

Barbell Bent Over Rows 3x10

FOCUS:

• Heavy doubles to build strength for the 1-rep max in week 6

• Bent Over Rows to balance push/pull ratio for back strength and shoulder health

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 1:30 for 12 minutes for the Bench Press, EMOM 3 for the Rows

Auxiliary Strength:

Single DB Strict Press 5x10 (5 each arm)

Gorilla Rows 5x10 (5 each arm)

SCORE: weight for each movement

FOCUS:

• We did 12 reps last week, try to increase the weight for this week

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Press, M2: Rows

March Madness