Day 4 Week 1 of 6 S&E Track

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to Auxiliary Strength

47:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch

Pec Stretch

Specific Warm-up

3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Strength

Push

Work to Heavy Single on Bench Press

then, Max Reps at 80% of heaviest single

Pull

Single DB or KB Knee Supported Rows 5x8 each arm

FOCUS:

We will re test the heavy single and max reps on bench press in week 5 and test a 2-rep max bench press in week 6

OPEN TIME OPTION:

CONTROLLED TIME OPTION:

6 minutes to reach a heavy single, 3 minutes to get your max rep set done, 1:30 transition, Every 1:30 for 7:30 for the rows

Auxiliary Strength:

5 Rounds For Quality

16 Single DB Push Press (8 each arm)

8 Double DB Reverse Flys

GO BEYOND Accessory Work

Single DB Lateral Lunges 4x12 (6 each leg)