General Warm Up (5-12)
2 rounds:
:30 Banded Pass Through
:30 Side Plank (left)
:30 Walking Lunge
:30 Side Plank (right)
:30 Banded Pull Apart
Specific Warm Up (12-20)
5 DB Bent Over Row (light load)
4 Curtsy lunge (each leg, bodyweight)
5 Upright Row (light load)
5 DB Bent Over Row (starting load)
4 Curtsy lunge (each leg, starting load)
5 Upright Row (starting load)
Bench Press:
10 Empty Bar Bench Press
5 Bench (easy)
5 Bench (moderate)
5 Bench (starting load)
(20-56)
A:
Every 3:00 minutes for 4 sets complete:
8 Barbell bench press
12 Dumbbell bent over row
B:
Every 3:00 minutes for 4 sets complete:
12 DB curtsy lunges (6 each, alternating)
12 Evil wheel (kneeling)
C:
Every 3:00 minutes for 4 sets complete:
20 Standing Russian twist (landmine option)
10 Single arm DB upright row
Intermediate/ Baseline: Same work prescription scaling through load and range if needed.
(56-60)
CF Football cool down stretch
(0-5)
Today we are going to give the lungs and heart a bit of a break from high level conditioning and focus more on tempo style lifting and structured strength work. The goal is to be generous to the joints through incorporating a constant “slower down then faster up” tempo for all reps. Control is the name of the game. You can still challenge yourself with the load and if you do you’ll notice the enhancement of stimulus on the heart and lungs even though it’s a very different stimulus than you may be used to. If you are aiming to really enhance strength overall, your aim should be to practice some reps before starting your first working set so that you can seize the chance for all 4 sets to push yourself. If you are feeling sore or tired from the rest of the week, it is ok to build the load through the sets so that the last 2 feel more like working sets.