Day 5 Week 2 of 4 S&E Track

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Arm Circles 10/10/10 (forward/backward/side to side)

Scorpions

Prone YTWs

Infant Squats

Specific Warm-up

2-3 Rounds

2 Strict Press

4 Double DB Reverse Flys

*build to starting weights

Strength

Strict Press 5x5 @70-80%

Double DB Reverse Flys 5x6

FOCUS:

Continuing to build a base in strength endurance to build towards a 1-rep max in week 4

OPEN TIME OPTION:

CONTROLLED TIME OPTION:

Every 2 minutes for 10 minutes for the push complex, then EMOM 5 for the pull sets

Auxiliary Strength:

Alt. EMOM 10

12 DB/KB Goblet Squats

12 DB/KB Side Bends (6 each side)

GO BEYOND Accessory Work

Barbell Bent Over Rows 5x8