Mon, Aug 28, 2023

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

For the next 18 weeks, the strength portion will be based on Wendler’s 5/3/1 program mixed with strength EMOMs. This is week 1, day 1 of this cycle.

Strength
Week 1/18: 5/3/1

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up  

Recommended weight is 70% 1RM.

Rest 1-2 min between sets.

Back Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose