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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