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
Then,
Banded Lat Stretch
Banded Front Rack Stretch
:30 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
Hang Power Clean + Push Jerk + Split Jerk (5×1+1+1)
*@70% of Push Jerk every 1:30
*Beginners: 1 HPC+ 1 Push Press+1 Push Jerk at light loading
*Beginners: 1 HPC+ 1 Push Press+1 Push Jerk at light loading
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
5 Rounds of 30s work/30s Rest:
1a) Russian KBS (70, 53)
1b) Walking Lunges (BW)
1c) Hollow Rocks
1d) Barbell Rows (135, 95)
1e) Banded Pushdowns
1a) Russian KBS (70, 53)
1b) Walking Lunges (BW)
1c) Hollow Rocks
1d) Barbell Rows (135, 95)
1e) Banded Pushdowns
*Score = total reps