GENERAL PHYSICAL PREPARATION
WARM UP
BP Upper Body Warm-Up
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Then,
Banded Lat Stretch
Banded Front Rack Stretch
:30 each
STRENGTH/SKILL
Close Grip Bench Press Clusters (5×2.2.2)
*10s rest between reps of 2
*2:00 rest between sets
*@80% of 1RM
*Beginners 5×5
*2:00 rest between sets
*@80% of 1RM
*Beginners 5×5
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1 MU (Bar or Ring)
12 Alt. DB Snatch (35/25)
200m Run
1 MU (Bar or Ring)
12 Alt. DB Snatch (35/25)
200m Run
MU scale: 5 strict pull-ups or 5 RR w/ feet elevated