GENERAL PHYSICAL PREPARATION
WARM UP
25 Banded Face-pulls
20 Banded Pass Thrus
20 Banded Pull-aparts (slow + controlled)
20 Banded Pass Thrus
20 Banded Pull-aparts (slow + controlled)
Then,
5 BB Rows
5 Push Press
5 Front Squats
*Add weight + Repeat
STRENGTH/SKILL
Speed Bench Press (9×3)
*Every 60s w/ 1 ct. pause each rep
*Add 5-10lb from last week ONLY if speed can be maintained
*Change Grip every 3 sets
*Add 5-10lb from last week ONLY if speed can be maintained
*Change Grip every 3 sets
METABOLIC CONDITIONING
Metcon (No Measure)
Every 4:00 x 5 Sets:
10 Pull-ups
10 Front Squats (135, 95)
10 Push Press (135, 95)