GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Slides x 20 reps
Banded Lat Stretch x 1:00 ea. side
Banded Lat Stretch x 1:00 ea. side
WARM UP
0-10 minutes
2 Sets
5 PVC Pass Throughs
5 PVC around the worlds each direction
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 BB Rows
STRENGTH/SKILL
10-35 minutes
Speed Close Grip Bench Press (5 X 5)
* 50% every 60 seconds
* take 3-4 sets to warm up
* take 3-4 sets to warm up
Barbell Row (4 X 8 )
* every 60 seconds
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
21-15-9
S20H (115/75) (75/45)
T2B
* 10:00 Cap
* athletes can do 10 Ring MUs in place of T2B
S20H (115/75) (75/45)
T2B
* 10:00 Cap
* athletes can do 10 Ring MUs in place of T2B
ACCESSORY
DB or KB Side Bends
3 x 15 ea. Rest 60s.
3 x 15 ea. Rest 60s.