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THURSDAY 190725

Warm-up:

Individual….

Foam roll for 5 minutes

Group….

200m Jog
10 Scorpions
10 Push ups

Kettlebell Halos x 30 seconds
Plank Shoulder Taps x 30 Seconds
Glute Bridge Hold x 60 seconds

Review the Bench Press…..take 7 minutes to build up to a working weight

Strength and Skill:

Three sets of:
Tempo Bench Press x 10 reps @ 2 sec descend 1 sec pause
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes

Take 12 minutes to complete.

 

Fitness:

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Stationary Dips OR Push ups

Performance:

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Time cap of 20 minutes.

Mobility:

LAX to pecs and shoulders
Roll Posterior

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