General: 3:00
30 Seal Jack
200m Run
30 Seal Jack
________
Specific: 12:00
10 banded pass through
:10 supinated dead hang
5 scap pull up
2-5 strict pull up (or ring row/banded pull up)
5-10 kipping swing
5-10 kipping or banded pull up
________
5 hip down push up
5 perfect push up
5 barbell bench press (feet on floor, arch through midback, chest up as high as possible with butt on bench)
3×3 building to a load for strength work
(10:00)
Bench Press
Build to a heavy single today.
No risk of failing, this is a primer for the lighter bench press weight you should select for the conditioning.
RXConditioning (25:00)
Max reps bench press (185/115lb.)
Rest 1:00
Max reps pull ups (kip/butterfly allowed)
Rest as needed between rounds
5 rounds
Intermediate
Max reps bench press (135/85lb.)
Rest 1:00
Max reps pull ups (banded)
Rest as needed between rounds
5 rounds
Baseline
Max reps bench press (35/15lb.)
Rest 1:00
Max rep ring rows
Rest as needed between rounds
5 rounds
DEATH BY SQUATS
EMOM for as long as possible
15 Squats
add 5 squats every minute.
Last death by off the week. the goal here also different, we are going for speed on the squat. while hitting our range of motion and standards. squat to a ball is recommended. Try to squat each round as fast as possible, DONT PACE IT
(7:00)
3×20 Banded face pull or ring face pull
+
:10 pec stretch each arm + :10 lat stretch each after each set
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 no push up burpee (easy pace)
10 Banded pass throughs
15-20 banded pull a part
20 Landmine standing rotations (10 each side)
3 rounds
Today we are putting a heavy emphasis on upper body! There are many traditional benchmark workouts where “max reps” are demanded of us in 1 set, and today that is our chosen stimulus. With an upper body “horizontal push” and an upper body “vertical pull” there will be a high amount of blood and lactate pooling to those areas. This will explain the “burn” you often associate with training to failure. This is a good feeling as it is needed for the stimulus of building stamina and endurance in any area of the body. You should be selecting loads or scales for the movements so in the first set you are doing 10+ reps and no less than 7+ reps–the more the better. For those not doing movements RX’d this will take good advice from coach and self awareness. We want you to do lots of reps but if you are scaling to something that is easy enough for you to 20 reps, it is too easy. If you are doing RX’d and can go beyond 20, just…keep…going. Today we will be building your future output on those push ups and pull ups that will appear down the road in Murph!