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
Wall Scap Slides
Up Dog to Childs Pose
Lying Hamstring Stretch
Lying Quad Stretch
Specific Warm-up
3 Rounds
10 Single DB Strict Press (5 each arm)
10 Single Arm DB Upright Rows (5 each arm)
Strength
Bench Press
10,8,6,4,2 @60% and build as reps decrease
Snatch Grip Bent Over Rows 3x10
FOCUS:
This is the only time we will be higher rep during this cycle, focus on quality reps
Bent Over Rows to balance push/pull ratio for back strength and shoulder health
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for the Press, Every 1:30 for the Rows
Auxiliary Strength:
Single DB Floor Press 5x8 (4 each arm)
Single KB Upright Rows 5x8 (both hands on one KB)
SCORE: Weight for each movement
FOCUS:
We did 10 reps last week, try to increase the weight
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Press, M2: Rows