0:00-7:00
1) GENERAL WARM-UP:
3 Rounds:
Lying Straight Arm Raises x 10
T-Spine Extension x 10 (VIDEO)
—then—
3 Rounds:
Plate Drags x 10 (5 each way, VIDEO)
Plate Bent Over Rows x 10
Plate Strict Press x 10
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
20:00-34:00
3) Upper Body Strength:
Alternating Every Minute on the Minute for 14 minutes (7 sets each):
Barbell Strict Press x 4 (build to heaviest 6 rep with good technique)
Snatch Grip Bent Over Rows x 6 (build to heaviest 8 rep with good technique)
*reps dropped, increase weight from last week
*complete the 4 presses, rest for the remainder of the minute, complete the 6 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)
34:00-39:00
Set-up/transition for next section
39:00-50:00
4) MetCon:
As Man Reps as Possible in 11 minutes:
6 x Single DB Hang Clean & Jerks
6 x Box Jumps
12 x Single DB Hang Clean & Jerks
12 x Box Jumps
18 x Single DB Hang Clean & Jerks
18 x Box Jumps
24 x Single DB Hang Clean & Jerks
24 x Box Jumps
30 x Single DB Hang Clean & Jerks
30 x Box Jumps
36…etc.
*score chart below
*goal is to pick a DB weight you can go unbroken on 6 and 12, 2 sets of 18 and 24, 3 sets on 30 and 36
Beginner: 25/15, 16/12” (find a height to jump on, even if you have to stack rubber 45s to make it 4 or 8”…step-ups will not help you get box jumps)
Intermediate: 35/20, 20/16”
Advanced: 50/35, 24/20”
Sport: 70/50, 30/24”
Round Completed of each movement = Total reps
6 = 12
12 = 36
18 = 72
24 = 120
30 = 180
36 = 252
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Hamstring Stretch x 20 seconds each side
Quad Stretch x 20 seconds each side
Groin Stretch x 20 seconds