General Warm Up (5-12)
3 rounds:
Bike 1:00 (:20 easy, :10 sprint)
Banded 7’s**
:30 Plank Hold (on elbows)
**Banded 7’s-
Specific Warm Up (12-28)
5 Strict Press
5 Press Behind Neck
5 Dip and Drive (no press)
5 Push Press (pause in dip 2-3 seconds each rep)
5 Push Press (normal speed)
5 Push Jerk (pause in dip and in catch 2-3 seconds)
5 Push Jerk (normal speed)
2-3 sets:
5 Shoulder to OH (build in load)
5 Situps
Primer round:
10 Situp
8/6 Calorie Bike
6 Shoulder to OH
(28-49)
For time:
75 Abmat Sit Up
50/40 Cal Bike
25 Shoulder to overhead (95/65lb.)
5:00 Rest
Goal: Sub 6:00 working time
Cap: 8:00
Intermediate: 50 sit up, 75/55lb. Shoulder to overhead
Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead
For time:
25 Shoulder to overhead (95/65lb.)
50/40 Cal Bike
75 Abmat Sit up
Goal: Sub 6:00 working time
Cap: 8:00
Intermediate: 50 sit up, 75/55lb. Shoulder to overhead
Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead
(50-60)
1:00 Lat Smash (each side, KB)
1:00 Tricep Smash (each side, barbell in rack)
(0-5)
Today is a 2 part chipper split by your favorite movement…rest. The goal is to identify your specific scale of this workout as “fear”. Should look simple, should seem doable and allow the speed and simplicity to be what moves the needle for the adaptation. The shoulder to overhead should be seen as something you can do in 2 sets at most with a short rest and bike should be capped around 3:30 in order to meet the stimulus today.