0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to Auxiliary Strength
41:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Arm Circles 10/10/10 (forward/backward/side to side)
Wall Scap Slids
Straight Arm Shoulder/Bicep Stretch on Rig
Lat Stretch on Rig
Specific Warm-up
2-3 Rounds
8 Bench Press @empty barbell or very light weight
6 Double DB Top Down Bent Over Rows
Strength
Bench Press
2x5 @70%, 2x4 @75%, 2x3 @80%
Double DB Top Down Bent Over Rows (VIDEO)
6x6 (3 each arm)
FOCUS:
Starting this cycle heavy, overall focus for this cycle is improving muscular endurance
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: Bench Press in the first minute, Rows in the second minute
Auxiliary Strength:
Alt. EMOM 15
15 AbMat Sit-ups
12 KB Goblet Squats
3 Pull-up Negatives (VIDEO)
*if needed you can do 5 Ring Row Negatives…pull up to the rings, 5 second lowering back down
JACKEDuary Day 4
Double DB Chest Flys 4x8
Double DB Reverse Flys 4x8