Warm-up:
Individual…
Foam Roll
Banded Lats and Shoulders
Group….
12 Dislocates
5 Inch Worms in place
10 Push ups
10 Scorpions (open up shoulders/chest)
:45 Handstand hold
Review the Bench Press
Warm up to a working set
Strength and Skill:
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps @ 2 sec descend.
Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Push Presses
15 Russian Kettlebell Swings
200 Meter Run
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders
Mobility:
LAX to shoulders/traps/pecs
Roll Posterior (hamstrings/IT Bands)
Banded Shoulders/Lats
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