0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-32:00 Additional clean up time to put away benches, need the barbells for the WOD
32:00-37:00 Explanation of WOD and good tips for efficiency on the Power Cleans and execution of the Jumping Box Get Overs
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Standing Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Pec Stretch on Rig
3-5 Inchworms
—then—
3 Rounds
2-3 Negative Pull-ups
20 Shoulder Taps
MANAGEMENT:
Good stretch, then a quick reminder on the key points and execution of Negative Pull-ups, then complete the 3 Rounds
Specific Warm-up
2x5 Bench Press @40,50%
2x3 Bench Press @55,60%
2x1 Bench Press @70,75%
MANAGEMENT:
Recommend doing an EMOM 6, this will be short rest especially with the plate changes, but this will help elevate heart rate and body temp, this will level off and heart rate will come down when you get to the 15 minute block
For those advanced Athletes that lift well over their bodyweight you can let them build as they want to get ready to max out, this basically gives them 21 minutes to reach a max
Strength
Bench Press: 1 @83%, 2@80%, 3 @77%, 4@75%, 5@73%, 1 @87%
Strict Pull-ups: 1,2,3,4,5,1
FOCUS:
After our Back Squat 1-rm last week we now move to Bench being a primary strength movement and switching Back Squat and variations to an accessory movement
We have done Strict Pull-ups in the pre-test of “Nate’s Mate” which we will retest in Week 3 of this phase, for the next couple weeks we will build strength on these
If you don’t know your max then start with the heaviest weight you can that you are 100% confident you will complete 1 rep, then slowly decrease the weight as the reps increase then try to do a little more weight than that first rep on your last 1-rep
Bench Press: when holding your arm straight out from your shoulder while standing, your arm and torso make 90 degrees, your elbow slot should be 45 degrees when benching, no chicken wing, no T-rex arms, shoulder blades squeezed together, touch the chest lightly then full extension to the top
Strict Pull-ups: make sure arms are fully locked out to start, pull with no help from your legs to get your chin over the bar. Weighted if you can
Pull-up scaling: for each rep range the hardest version of a pull-up as you can…Strict/Kipping Chest to Bar/Kipping Chin Over Bar/Banded…especially as the reps increase you can treat it like a drop set…meaning on the set of 2 if you can do one Strict then need to kip that is okay. This all will help build strength specific to each individual
NO BARBELL/RIG OPTION:
Double DB Bench Press 6x8
Double KB/DB Bent Over Rows 6x8
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 15 minutes
This will allow people to share equipment, one can start on Bench while the other starts on Pull-ups then switch, both people can get both movements done and still have adequate rest within the 2:30 time frame
WOD Prep
4 Rounds
2 Power Cleans (build with each round to your WOD weight)
4 Jumping Box Get Overs
WOD
AMRAP 10
5 Power Cleans @155/105
10 Jumping Box Get Overs @24/20” (VIDEO)
SCORE: Rounds + Reps
GOAL: 8 Rounds
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Power Cleans: This should be a moderate to heavyish weight, chest up, good hip pop and drop into your catch, fast elbows, act like they are your guns in a quick draw, stand, drop, repeat…steady singles should help you keep pace
Jumping Box Get Overs: Both hands on the box, jump up so both feet land on the box then off the other side, the more comfortable you get you can do “touch n’ go” or rebound reps
NO BARBELL OPTION:
10 Single DB Hang Cleans (5 each arm)
BEGINNER: 95/65 or No Barbell Option, Bench Jump Overs
SCALED: 135/95, Can step over the 24/20” box (both hands must still be on the box when stepping up and over) or lower to 20/16” and still jump
Rx+: 165/115
COMP: 185/125, 30/24”