Mobility, Activation & Warm-Up
Band Assisted Pec Stretch x 60 seconds per side
Three sets of:
10 Single Arm DB Press
20 Alternating Shoulder Taps (plank position)
20 Banded Pass Throughs
20 Banded Pull Aparts
and finish with …
2 Minutes Easy Bike
30 Single-Unders
60 Seconds Medium Pace Bike
39 Double-Unders
30 Seconds Fast Pace Bike
30 Double-Unders
A.
Five sets of:
Push Press x 5 reps @ 75%
Rest 90-120 seconds between sets
B.
Three sets of:
10 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets
*Pick a weight that 12 reps is doable, but challenging. Increase your weight from January 13th, 2024.
C.
“Cindy Is Running Late”
As many rounds and reps as possible in 25 minutes:
400 Meter Run
4 Rounds of “Strict Cindy”
1 Round of Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
*For added spiceness throw on a weight vest.
Please add a band for strict pull-ups if needed OR 2 Ring Rows for every 1 Strict Pull-Up
Cool Down
Over the course of 5-7 minutes bring your heartrate back down as you complete 100 meter walk + Bat Wings x 5 reps with a 5 second hold at the top
General Training Notes
Vertical Press: We are dropping the reps down but increasing the %. Try to keep the 5 reps unbroken and sit back into your heels for every rep. The more work you can recruit from your legs to power that barbell overhead, the less work your triceps have to do to complete the press into your lockout.
Conditioning: We’ve all hit the classic workout “Cindy”. A good score there is in the high 20’s rounds. Today we are adding running to a strict cindy. The goal for today is to be moving at a consistent and smooth pace for the full 25 minutes. Yes, it’s 5 minutes longer than regular Cindy, that’s why she’s running late today. Hit the 400’s at about 80-90% of mile pace, then move smooth and work transitions and quality reps on the pull-ups, push-ups, and air squats. A huge goal during this first phase of the open prep season is to make all our reps look super pretty. Move with a purpose and move with quality. Make it a habit, then work on making those pretty reps faster. Just one conditioning option today!