banner

THURSDAY 200723

Warm-up

2 minutes on a machine
15 Dislocates
10 Good Mornings
10 Trunk Twists
30 Sec Plank
Cobra Pose
10 Push ups
10 Scorpions

Review the Strict Press positions and Cues…..


Strength and Skill

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%


FITNESS 200723

Complete as many rounds and reps as possible in 12 minutes of:

20/15 Cal on Bike
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold


PERFORMANCE 200723

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)


At Home Conditioning

Every 4 minutes, for 24 minutes (3 sets) of:

Station 1 = 25/18 Calorie Assault Bike/Row/10 shuttles + 20 Dumbbell Deadlifts + 5 Dumbbell Power Cleans
Station 2 = 400 Meter Run + 60 Second Plank Hold


Mobility

Banded Shoulders and Lats
Roll Posterior
Banded Hamstrings

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin