General Warm Up: (5-12)
P1) :30 Row
P2) :30 Pushups, :30 Ring Row, :30 Pushup Shoulder Tap, :30 HS Hold
*P1 rows, P2 does pushups, then switch. P1 does pushups, P2 rows, then switch and move to next movement and so on
Specific Warm Up: (12-24)
Pick an option that allows you to work and progress in this movement. Even though this is “against” a clock, the focus should be on moving well and the skill of the movement. Don’t pick a hard option to where you are just failing and not getting better
3 sets:
2:00 On/ 1:00 Off
HS Walking
HS Walk Options:
1) RX, turn around every 25′
2) Kick and walk into wall (aim for 5’+ away from wall to actually work on HS walking
3) Wall Facing Shoulder Taps
4) Around the worlds (pike on box, alternate directions each rep)
(26-34)
Every 2:00 x 4 sets
6 Barbell Strict press +
10 Dual DB Bent Row
*Score is heaviest strict press
RXConditioning: (38-56)
4 rounds for max reps:
1:00 max reps bench press (155/95lb.)
1:00 max row (cals)
2:00 rest
Intermediate: 105/65lb.
Baseline: 45/35lb.
(56-60)
:30 Pec Stretch (each side)
:30 Banded Lat Stretch (each side)
:30 Banded Crossbody Shoulder Stretch (each side)
*Can also bend over on crossbody stretch to get more t spine stretch
(0-5):
Today we lay off the lower body and put a premium on pressing. The goal is to use the barbell strict press as strength development and bent row as a means to keep a balance between the pushing and pulling reps on the shoulders. Challenge both the movements for yourself today for all sets. The bench press and rowing in the workout will act as our means for strength endurance/local muscle stamina. Choose a bench press weight that allows for 10+ reps unbroken, but remember you can break up the reps as you see fit during your working minute.