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WEDNESDAY 190213

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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