Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group….
20 Arm Circles
10 Swinging bear hugs
10 Scorpions to open up shoulders
:30 Sec bar hang
5 Strict Pullups
10 Push ups
Review the Z-press and Strict Pullup….
Build to working load sets….
Strength and Skill:
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
Take 20 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Dumbbell
10 Alternating Dumbbell Snatches
5 Strict Pull-Ups
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Chest-to-Bar Pull-Ups
Mobility:
Mash Lats on rollers
LAX to Plantar Fascia/Traps/Shoulders
Roll Posterior
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