GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
STRENGTH/SKILL
Speed Bench Press (9×3)
*Every 60s @60%
*1 count pause on each rep
*Change Grip every 3 sets ie. close, medium, wide, close
*1 count pause on each rep
*Change Grip every 3 sets ie. close, medium, wide, close
METABOLIC CONDITIONING
CP (Time)
For time:
30 Curtis P’s (135, 95)
*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press
30 Curtis P’s (135, 95)
*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press