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
Speed Bench Press (9×3)
*@50% of 1RM
*Change grip every 3 sets (i.e: close, regular, wide)
*Change grip every 3 sets (i.e: close, regular, wide)
METABOLIC CONDITIONING
Johnny Cash (Time)
4 RFT:
15 T2B
15 Hang Power Cleans (115,75)
15 Push Press
15 Box Jumps
15 OHS
*21:00 CAP
15 T2B
15 Hang Power Cleans (115,75)
15 Push Press
15 Box Jumps
15 OHS
*21:00 CAP