0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to Auxiliary Strength
44:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Thread the needle
Iron Crosses
Pigeon Stretch
Specific Warm-up
2 Rounds
3 Strict Press + 6 Push-ups
3 Snatch Grip Bent Over Rows + 6 Ring Rows
*very light weight or empty barbell
Strength
Push Complex: 3 sets
5 Strict Press + 12 Push-ups
Pull Complex: 3 sets
5 Snatch Grip Bent Over Rows + 12 Ring Rows
FOCUS:
Building Muscular Endurance to prepare for 1-rep max in week 4
Balancing Push/Pull for shoulder health and strength
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
N/A
Auxiliary Strength:
Alt. EMOM 10:
8 DB Goblet Side Lunges (4 each side)
10 KB Side Bends (5 each side)
GO BEYOND Accessory Work
Band Pull Aparts 4x10
Scorpions 3x6 (3 each way)