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MONDAY 190401

Warm-up:

Individual….

Bike or Row

Crossover Symmetry

Group…

LAX to Pecs and traps

12 Dislocates

10 Scorpions

Bear Crawl Down

5 Burpees

Backwards Bear Crawl Back

30 Sec Plank

Review the Bench Press and build for 6 minutes to starting weights….

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%

Fitness and Performance:

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to December 6, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?

 

Mobility:

LAX to Pecs/Plantar Fascia

Roll Posterior

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