0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pulldowns
Banded Tricep extensions
Banded Curls
Scorpions
Specific Warm-up
Progress to starting weight around 70-75%
Strength
Push:
Push Press 5x1
*build to heavy single, not necessarily a max
Max reps at 80% of heaviest weight reached
Pull:
Double DB Reverse Flys 6x8
FOCUS:
Seeing where you are at on a heavy single and also how well you can stay braced and keep technique in a rep max.
We are working towards a 3-rep max at the end of this cycle
Reverse flys to balance the push/pull for strength and shoulder health
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
EMOM 5 for the singles on push press, then 1 minute rest/weight change, then 1 minute to do your max set, 2 minutes rest/transition, EMOM 6 for the reverse flys
MEMBER SPECIFIC:
You can use the rep max to estimate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = Estimated Max
Example: if you did 225 for 5 reps
225 x 5 = 1,125
1,125 x 0.0333 = 37.46
225 + 37.46 = 262.46 (estimated 1-rep max)
Endurance Prep
2-3 Rounds
10 Plate Hops
5 Barbell Bent Over Rows
4 Barbell Back Rack Lunges
Endurance:
Every 3 minutes for 12 minutes:
40 Plate Hops
20 Barbell Bent Over Rows @95/65
Max Rep Barbell Back Rack Lunges
PACE GOAL: Completing the plate hops and bent over rows in 2:00 or less, 16-22 Lunges each round
FOCUS:
Consistency on time of completion of hops and rows each round
Lower body muscular endurance
STRATEGY:
Quick off the ground on the hops, should be 1:00 or less
No more than 4 sets on rows, should be 1:00 or less
BEGINNER: Line Hops, 45/35, no weight on lunges
SCALED: 75/55
Rx+: 115/80
GO BEYOND Accessory Work
400-800m Walk with friends