Mobility & Activation
Ten reps each of:
Crossover Symmetry Rows
Crossover Symmetry Reverse FlysÂ
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Crossover Symmetry 90/90 Drill
followed by …
Bulletproof Shoulders – PVC Pipe Pass Thrus
Warm-Up
Three sets of:
Rope Hang Holds x 15 seconds
10 Dumbbell Floor Press
10 Dumbbell Reverse Flies (light)
A.
Four sets of:
Bench Press x 10-12 reps
Rest as needed
2-3 Rope Climbs
Rest as needed
B.
Four sets of:
Barbell Glute Bridges x 5-6 reps
Rest 15 seconds
Banded Hamstring Curls x 25 reps
Rest 2 minutes
C.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots
10 Push-Ups
5 Strict Pull-Ups
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
1 round = 400 M Run + 3 rounds of 15 WB Shots, 10 Push-Ups, 5 Strict Pull-Ups
Transition Week Notes:
Our suggested starting weight would be about 60% of your 1-RM bench press. If you are benching without a spotter then make sure to not put clamps on your bar so you can bail if needed. Practice quality rope climbs with a great jump to mount, solid foot clamp and big knees to chest. Take your time here and rest as needed.
Try to find a pad or a towel to use for your barbell glute bridges. Set up with your feet beneath your knees (shins are vertical) and focus on squeezing at the top. You’ll go right into some banded hamstring curls to fatigue the hamstrings.
Then a fun 30 minute workout to end the session. Feel free to keep this in Zone 2 (a pace that you can maintain while having a conversation).
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Option
Six sets for distances of:
3 Minutes of Rowing
Rest 2 Minutes