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 Endurance
47:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pull aparts
Banded pass throughs
Thread the needle
Specific Warm-up
Progress to starting weight around 75-80%
Strength
Push Press 7x2
*80-90% of 1-rep max
Barbell Bent Over Rows 6x4
*increase weight from last week on rows
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 10:30 for push press, 1:30 transition, EMOM 6 for rows
Endurance Prep
2-3 Rounds
6 Lunges
12 Russian Twists (6 each way)
Endurance:
EMOM 8
30sec Lunges
30sec Russian Twists
PACE GOAL: 14+ Lunges and 16+ twists each round
FOCUS:
Lower body and core muscular endurance
STRATEGY:
Steady pace on both movements
*No weight on lunges, find a challenging plate weight for twists
GO BEYOND Accessory Work
Single Arm DB Reverse Flys 4x12 (6 each arm)
Band Face Pulls 4x12