Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
3 rounds:
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
• 5 Band Triceps Pushdowns
• 5 Push-ups
• 5 Ring Rows
Strength (1RM Test Week 2 of 2)
Bench Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions
Conditioning
3-6-9-12-15-12-9-6-3 reps for time:
• Ring Dips
• Power Cleans 95/65#
Goal: 9 min.