0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the Needle
Child’s pose (middle and both sides)
Scorpions
Pigeon Stretch
Specific Warm-up
3 Rounds
10,8,6 on Bench Press (build up in weight)
6,8,10 on Inverted Rows
Strength
Push
Bench Press Strength Cluster: 3 sets
1 rep every 20 seconds for 2 minutes (7 reps) @70, 75, 77%
—1 minute rest between rounds—
*reps at 0:00, 0:20, 0:40, 1:00, 1:20, 1:40, 2:00
Pull
Inverted Rows 3x12
FOCUS:
Strength Clusters allow you to lift a weight for a certain amount of reps that you normally would not be able to do if the reps were connected. For today this is 7 reps at 70-77% as singles instead of 7 connected reps
OPEN TIME OPTION
3 minute running clock after the clusters
CLOSED TIME OPTION
As described for the Bench clusters (9 minutes), EMOM 3 for the two sets of inverted rows
This gives them 1 minute rest after the last set of bench press to move the bench out of the way for the inverted rows
Auxiliary Strength:
Alt. EMOM 12
3 RDLs
20 Heel Touches
FOCUS:
Last week we did 4 RDLs, try to increase the weight this week
Continue to work posterior chain and core strength to help with deadlift
JACKEDuary Day 1
Snatch Grip Bent Over Rows 4x8
50 Banded Curls