0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP: 3 Rounds
10 x Barbell Strict Press @empty barbell, training bar or PVC
10 x Snatch Bent Over Grip Rows (VIDEO) @empty barbell, training bar or PVC
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Upper Body Strength:
Alternating Every Minute on the Minute for 12 minutes (6 sets each):
Barbell Strict Press x 6 (build to heaviest 6 rep with good technique)
Snatch Grip Bent Over Rows x 8 (build to heaviest 8 rep with good technique)
*complete the 6 presses, rest for the remainder of the minute, complete the 8 rows, rest for the remainder of the minute, continue this patter for all sets
*strict press is a strength marker for strict Handstand Push-ups, if you can do 1 rep at 75% of your body weight then you should have the strength to do a strict handstand push-up
*snatch grip rows is a strength marker for Pull-ups, if you can do 1 rep at 75-80% of your body weight then you should have the strength to do a pull-up
Formula for calculating your estimated max:
Weight used x reps completed = A
A x 0.0333 = B
B + Weight used = Estimated max
Divide this estimated max by your body weight to see where you are relative to having the strength for these skills
Example if I did 115 for 6 reps on strict press weighing 215
115 x 6 = 690
690 x 0.0333 = 23 (rounded)
23 + 115 = 140 (rounded)
140/215 = 65% of my body weight (10% off from having the strength for a strict handstand push-up)
32:00-38:00
Set-up/transition for next section
38:00-50:00
4) MetCon:
Every 3 Minutes for 12 Minutes (4 sets):
20 x Box Jumps
20 x Plate Ground to Overhead (VIDEO)
Max Russian Twists with time remaining (VIDEO)
*score is total reps: jumps + ground to overhead + twists
*should have around 1:00-1:30 for twists each round
Beginner: 16/12”, 15/10
Intermediate: 20/16”, 25/15
Advanced: 24/20”, 35/25
Sport: 30/24”, 45/35
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Straight Arm Stretch on rig x 20 seconds each side
Calf Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each side