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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

2-3 rounds

Wall Scap Slides

Lat Stretch on Rig

Thread the Needle

Calf 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

4 Strict Press + 12 Push-ups

Pull Complex: 3 sets

4 Snatch Grip Bent Over Rows + 12 Ring Rows

FOCUS:

• Reps decreased on strict press and snatch grip bent over rows, increase weight if you can

• 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 12

12 Double DB Lunges (6 each leg)

10 Heavy Russian KB Swings

8 Side to Side Knee Raises (VIDEO)

GO BEYOND Accessory Work

Double DB Curl to Press 5x6