0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10 Single DB Push Press (5 each arm)

10 Single DB Reverse Flys (5 each arm)

10 Scap Pull-ups

—then—

Warm-up to Bench Press starting weight

Upper Body Strength:

20 minute time block:

Static Holds

3x10sec Hold at top of Bench Press @100+% and build of current 1rm or goal max

*these are very effective in getting athletes’ mind right for maxing out and their ability to breath and brace for a heavy weight, next week we will max out

Pause Bench Press

6x1 @70% and build to heavy single

Single KB/DB Knee Supported Rows

6x3 each arm

*increase weight on rows from last week

*solid 3-second pause at the bottom

Workout:

For Time:

50 AbMat Sit-ups

25 Box Jumps

50 Push-ups

25 Box Jumps

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

*big sets on sit-ups and push-ups, steady pace on the box jumps

Beginner: 16/12”, knees or hands elevated push-ups

Scaled: 20/16”, knees or hands elevated push-ups