General Warm Up (5-12)
2 rounds:
12/9 Calorie Row (4/3 easy, 4/3 moderate, 4/3 hard)
5-10 Banded Pass Through
20 Banded Pull Aparts
10 Box Plyo Pushups (higher box = easier)
box plyo pushup:
Specific Warm Up (12-25)
Bench Press:
10 Empty Bar Tempo Bench Press (pause :02 on chest)
5-8 Bench (building to starting load, should only be 3-4 sets)
Strict Pullup:
5 Scap Pullups
3 Bottom Up Strict Pullup (go from lockout to half way up and back down)
3 Top Down Strict Pullup (go from chin over bar to half way down and then go back up to chin over bar)
3 Strict Pullup (full range of motion)
RXConditioning (25-45)
Every 2:00 for 10 rounds of:
(This will be 5 sets of each)
Odd intervals:
5 Bench press at 75% 1rm +
Even intervals:
20/16 Cal Row
+
max strict pull up
*Scale calorie distance so you have just about 1:00 or just under for strict pull ups.
Intermediate:
Every 2:00 for 10 rounds of:
(This will be 5 sets of each)
Odd intervals:
5 Bench press at 75% 1rm +
Even intervals:
15/12 Cal Row
+
max strict pull up (banded)
Baseline:
Every 2:00 for 10 rounds of:
(This will be 5 sets of each)
Odd intervals:
5 Bench press at 75% 1rm +
Even intervals:
8/5 Cal Row
+
max strict pull up (banded)
(48-60)
3 sets:
15-20 Empty Barbell Curl
10-15 Diamond Pushups
10-15 Empty Barbell Cuban Press
Cuban press:
(0-5)
Today is our press, pull and breathe day. Primarily focused on the upper body as a strength/conditioning stimulus, the goal is to enhance our bench press strength and our strict pull up strength for some and stamina for others. The pull ups must be scaled properly for this to be an effective training day. The vision is for us to accumulate more than 6+ reps each interval so that we work through more than 30 in the session. For those going RX’d you can link reps together or simply choose to chip away at steady singles, but the goal is “control” with no kipping. As we develop more grip and pulling strength through strict work, kipping will become that much more of an advantageous tool.