Day 2 Week 3 of 5 S&E Track

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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Auxiliary Strength

40:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Thread the needle

Scorpions

Banded Pull Aparts

Banded Pass Throughs

Wall Scap Slides

Specific Warm-up

3 Rounds

3 Strict Press

6 Double DB Top Down Rows (3 each arm)

Strength

Strict Press 5x6

Double DB Top Down Rows 5x8 (4 each arm, VIDEO)

FOCUS:

Full range of motion, tight core
Pulling for back strength and to balance out push/pull ratio for shoulder health

OPEN TIME OPTION

CONTROLLED TIME OPTION

Alt. Every 1:15 for 12:30, use the interval clock…technically still 12 minutes, you will do your last set of pulls at the 11:15 mark

Auxiliary Strength:

Alt. EMOM 15:

12 Single DB Lateral Raises (6 each arm)

12 Single DB Reverse Flys (6 each arm)

12 Plate Drags (6 each way, VIDEO)

FIT February Day 2

5-10 minutes on machine of your choice or run @recovery pace