“Heavy Day” Essential days are needed just like this to put a premium on our strength as intensity, not just simply as a touch up focus or a primer for our conditioning. Just like some days should have only conditioning, these are needed for us to properly govern our effort and results. Start heavy and stay heavy considering the work volume that will be accumulated. Today is a balance of upper body horizontal pressing and vertical pulling. Both of these movement patterns have tremendous carry over into many things we do!
30/24 Cal Row
30/24 Cal Bike
_________
10 Banded pass through
10 Banded pull a part
10 Banded overhead press (standing on band)
5 Push Up
5 Scap pull up
3 rounds
RXConditioning/Intermediate/ Baseline: All the same strength work
Bench Press + Pull Up
Every 3:00 x 10 sets
5 Bench press reps + 5 Strict weighted pull ups
*Goal today is to start heavy and stay at threshold as much as possible. For 5 reps a great goal for this type of rep/volume is between 65-75% of your 1rm if you know it.
**For pull ups, add external weight if possible, if athletes are not yet doing strict pull ups then utilize 3 reps of an eccentric pull up/ring row to build pound for pound strength and progress them toward strict pull ups one day.
Row or Bike bursts
:10 max effort/:50 rest x 6
Each segment here should be full speed.
:30 pec stretch each arm (90 degree hold at elbow, arm on rig or wall)
+
:30 lat stretch each arm
