General Warm Up (5-12)
2 rounds:
Row 1:00 (:20 easy, :10 hard)
:30 Plank (on elbows)
Banded 7’s
Specific Warm Up (12-25)
Weighted Situps:
5 Weighted Situp (easy load)
5 Weighted Situp (workout load)
Bench:
:20 Bottom Pushup Hold + 5 Explosive Pushups (aim to get hands to leave ground if possible)
8 DB Bench Press (easy load)
6 DB Bench Press (mod load)
4 DB Bench (workout load)
RXConditioning: (27-47)
Every 4:00 x 5
12 DB Bench Press (70/50lb.)
10 Weighted Sit Up (50/35lb.)
10/7 Cal Row
Each for time. Score is slowest round.
Weighted sit up is with DB’s for anchoring feet but 50/35lb. DB is on the chest of the athlete.
Scale DB’s so you can do 12 unbroken.
Goal per interval: Sub 3:00
Intermediate:
Every 4:00 x 5
12 DB Bench Press (50/35lb.)
10 Weighted Sit Up (35/20lb.)
10/7 Cal Row
Each for time. Score is slowest round.
Weighted sit up is with DB’s for anchoring feet but 50/35lb. DB is on the chest of the athlete.
Baseline:
Every 4:00 x 5
12 DB Bench Press (15/10lb.)
10 Sit Up (strict as possible, no arm swing)
7/5 Cal Row
Each for time. Score is slowest round.
Weighted sit up is with DB’s for anchoring feet but 50/35lb. DB is on the chest of the athlete
(50-60)
3 sets:
20-30 Banded Pull Aparts (palms up)
20-30 Banded Tricep Extensions
(0-5)
Today we have 4:00 working intervals designed to strengthen the bench and challenge our midline strength. The lower body will get invovled on the rower and the goal is to sprint! The bench press load should challenge the athletes, but they should be able to go 12 unbroken reps. The weighted sit up is a challenge, and for people trying to RX should be taken from behind the neck. A scale would be to move the DB to the chest, but to still keep it as high on the chest as possible. The lower the DB goes, the easier the reps, the less the results. Use DB’s to anchor athletes feet to allow them to leverage into the weight they are holding and fight to keep hips down, this forces a more strict sit up, but strict doesn’t mean slow.