GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Sets of:
15 Banded Pushdowns
15 Banded Pull-aparts (1 set behind neck/1 set in front)
15 Banded Pushdowns
15 Banded Pull-aparts (1 set behind neck/1 set in front)
WARM UP
0-10 minutes
30 Jumping Jacks then,
3 Rounds of w. a light barbell:
10 Bent-over Rows
10 Push Press
5 Power Snatch
5 Yoga Push-ups
*Start with an empty bar and add weight each set
3 Rounds of w. a light barbell:
10 Bent-over Rows
10 Push Press
5 Power Snatch
5 Yoga Push-ups
*Start with an empty bar and add weight each set
STRENGTH/SKILL
10-30 minutes
Close Grip Bench Press (1RM)
* Take 6-8 sets to build to a max.
* Rest 2 minutes between heavy attempts
* Beginners: Perform 5 x 5-8 reps. Adding weight if form permits. Rest 90s-2:00
* Rest 2 minutes between heavy attempts
* Beginners: Perform 5 x 5-8 reps. Adding weight if form permits. Rest 90s-2:00
METABOLIC CONDITIONING
30-45 minutes
Up The Wall (AMRAP – Rounds and Reps)
AMRAP 11
3 Strict Pull Ups
10 T2B
15 Power Snatch (75/55) (55/35)
ACCESSORY
2 Sets
50 Banded Hamstring
50 Banded Pushdowns