General Warm Up (5-12)
1 round:
5 Banded Pass Through
:20 Bar Hang
20 Banded Pull Aparts
5 Banded Pass Through
10 Kips + 10 Scap Pullups
20 Banded Overhead Pull Aparts
5 Banded Pass Through
10 Ring Row
:20 Bottom Pushup Hold + 10 Pushups
*Bottom pushup hold float chest 1″ off ground, active hold for :20
Specific Warm Up (12-20)
Pullup:
5 Small Kips + 5 Big Kips (2″ hitch) + 5 Small Kips
2-3x Kip, Pullup, Kip, Pullup (working body control and timing)
5 Pullups (work on linking together or butterfly)
Bench Press:
10-8-6-4-2-1’s
*Empty bar, easy load and then add weight each set. The 10-2 should be a warm up, it shouldn’t be challenging. Once they get to the 1’s then they should start building to heavy sets.
(20-35)
In 15:00 build to a 1rm Bench Press.
RXConditioning (38-53)
“Lynne-ish”
As Many Repetitions as Possible each rounds for 5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups
**A new round begins every 3:00, you must manage your rest to optimize your score. All sets must be unbroken.
Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.
(56-60)
:30 Rig/Doorway Pec Stretch (each side)
:30-1:00 Reverse Table Stretch
(0-5)
Today we begin our Hinge and Press strength cycle! We will focus on building both our bench press and our deadlift over the next 6 weeks! We will test a 1rm bench today and do a version of “Lynne” that forces fixed recovery. Through the 6 weeks we aim to enhance your pressing strength for 1rm but also your muscle endurance of your chest, triceps and shoulders, hence the stamina work with Lynne. While Lynne has both pressing and upper pulling, we will still do plenty of hanging and accessory pulling so that we keep a healthy balance of pressing and pulling for shoulder health and durability. The hinging will happen sometimes on the same day as pressing and neither will happen consistently on the same days of the week through this cycle. Let’s build to some new strength and potentially lifetime PR’s for the next 6 weeks.