General Warm Up (6-12)
20 Jumping jack
5 PVC pass through
20 Seal jacks
10 PVC snatch grip ground to overhead (think muscle snatch)
:10 Supinated dead hang
4 rounds
Specific Warm Up (13-28)
:10 Hollow hold
10 Hollow rock
5 V Up
5 Strict sit up
3-5 GHD Sit up to parallel
3-5 Full range GHD Sit up
______
:10 hing hold with DB’s in position to DB row (find proper torso angle)
5 light DB Bent row + :01 hold with DB’s pulled into body
5 light DB Bent row
2×5 building to workout load
______
3-5 push up
5 Empty barbell bench press reps with :01 pause on chest to find accuracy
5 Empty barbell bench press at normal tempo
(30-42)
In 12:00 build to a heavy double bench press (set of 2)
RXConditioning (43-56)
1:00 Bench Press (165/115lb.)
1:00 DB Bent Row (50/35lb. DB’s)
1:00 Sit Up (GHD optional)
2:00 Rest
3 rounds for max reps
Intermediate: 95/65lb., 35/20lb. DB’s
Baseline: 55/35lb., 20/15lb. DB’s, crunches or banded sit ups
(58-60)
:30 each arm wall/rig pec stretch
+
:30 cross body shoulder stretch each arm
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 No push up burpee (easy pace)
10 Banded pass throughs
15-20 Banded pull a part
20 Landmine standing rotations (10 each side)
3 Rounds
(0-5)
Today we accumulate as much work as possible at station rotations. The work is predominantly focused on upper body contractions + core due to yesterday’s demand on the back squats. We build a heavy bench press set of 2 in order to touch on some heavier loads and get right to work on conditioning. The big goal today is to move well and remain disciplined on the DB bent rows. This movement is easy to use momentum to get extra reps, but keep that to a minimum and focus on great form to help actually create the adaptation we are aiming for: a strong back, arms and balance of pressing contractions we often get from all the overhead work we are exposed to.