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WARM-UP
3:00 blood flow
2 ROUNDS
10 Scorpions
15 Cat cows
10 Glute bridges
10 Banded press
10 Pushups / Rotation
4 SETS
8 Seated BTN Wide Strict Press
Superset
16 DB Cossack Squats
CONDITIONING
10 MIN AMRAP
ADD 3 REPS TO EVERY NEW ROUND
10 TTB
10 DB Push Press (50/35)
10 DB Squats
13 TTB
13 DB Push Press
13 DB Squats
16 TTB
16 DB Push Press
16 DB Squats
Intent: total body focus. 10 minutes is a short time domain. The key to having a good workout will be to minimize transition time between movements. That first round will feel fast, don’t go out too hot or by minute 4 you will be hurting. Choose a movement and try to stay UB or 2 sets.
STRENGTH POWER HOUR
WARM-UP
3 MIN BLOOD FLOW
INTO
3 ROUNDS
10 SCAP PUSH UPS (MODIFY USING WALL- KEEPING ELBOWS LOCKED , CHIN STACKED, PROTRACT AND RETRACT AT SCAPS)
10 BAND PULL APARTS
10 SHOULDER CIRCLES
STABILITY
2 x
5/each I/T/Y standing thumbs ups (depress and retract scaps)
STRENGTH
BENCH PRESS
4 x 3 @ 75% 1RM + 5LBS FROM LAST WEEK
1 x AMRAP
ACCESSORY
4 ROUNDS: REST :90 MINUTE IN BETWEEN GIANT SETS
10 DIPS (rings, bar, off bench)
10 DUMBBELL FLOOR PRESS
15 TRICEP EXTENSION
CORE
2 x
50 MOUNTAIN CLIMBERS
15 HOLLOW ROCKS
GYMNASTICS
Bar Muscle Up - Week 1
WARM-UP
3 ROUNDS
:20 Hollow Hold
:20 Arch Hold
10 Scap Pull Ups (False Grip)
BAR PREP
3 SETS
10 Supine Hollow Banded Lat Pressdown
6 Tight Kip Swings
3 SETS
8 Banded Lat Pressdowns (standing)
3 Hips to Bar Kip w/ AbMat (each done as a single rep)
SKILL WORK
DRILLS:
Jumping Bar Muscle Ups
Banded Bar Muscle Ups
ACCESSSORY
Accumulate 1:30 in False Grip Bar Hang (RX= use two lacrosse balls)
3 SETS
15 DB Pullovers
15 Dual KB Bentover Row