Mobility, Activation & Warm-Up
Upper Body Banded Circuit (10 reps each)
Y’s, T’s, W’s x 10 reps
followed by …
Three sets of:
50′ Waiter Carry (R)
50′ Waiter Carry (L)
10 Ring Rows
15 Dumbbell Bent Over Reverse Flyes
45 Seconds of Divebomber Push-Ups
A.
Ten sets of:
Strict Press x 2-3 reps @ 75%
Rest 60 seconds between sets
B.
Three rounds of:
10 Dumbbell Arnold Presses
20-25 Banded Face Pulls
Rest 1-2 minutes between sets
C.
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 14-16/10-12 Calorie Row (55+: Reduce cals by 2)
Station 2:
35-54: 3 Devils Press (50/35 lbs) + Max Chest-to-Bar Pull-Ups
55+: 3 Devils Press (35/20 lbs) + Max Pull-Ups
Station 3: Rest
Cooldown
10 Minute easy bike followed by Wall Shoulder Stretch (spend as much time as you’d like on this)
General Training Notes
Strict Press
Press, press, press! Bringing the volume down a bit but increasing the %. Please make sure you aren’t over arching your back when you press. Keep those ribs down and mid line engaged as you press. Imagine pushing hard against the floor so that you are getting maximal tension through the floor as you press into the barbell.
Pressing Back Off Sets
Love some arnold presses! These are great for injury prevention and shoulder stabilization. You’ll pair these with banded face pulls. Try to make sure the traps don’t take over when you do these!
Conditioning
Todays conditioning comes down to TOTAL pull-ups so be smart! You’ll need to row fairly quick in that first minute, transition to 3 fast devil’s presses and then right to the pull up bar. You may find that you can accumulate the most reps by starting with a big set and then quickly going to 1 or 2 quick sets. You’ll get a full minute of rest but your score will be total pull-ups accumulated. Please do not continue if you hit 80 pull-ups.
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Press Prep
20:00-35:00 – Press Sets
35:00-20:00 – Transition
20:00-35:00 – Back Off Sests
35:00-40:00 – Conditioning Prep
40:00-55:00 – Conditioning
55:00-65:00 – Cooldown
I just could not depart your web site prior to suggesting that I really loved the usual info an individual supply in your visitors Is gonna be back regularly to check up on new posts
This piece was incredibly enlightening! The level of detail and clarity in the information provided was truly captivating. The extensive research and deep expertise evident in this article are truly impressive, greatly enhancing its overall quality. The insights offered at both the beginning and end were particularly striking, sparking numerous new ideas and questions for further exploration.The way complex topics were broken down into easily understandable segments was highly engaging. The logical flow of information kept me thoroughly engaged from start to finish, making it easy to immerse myself in the subject matter. Should there be any additional resources or… Read more »
Your blog is a treasure trove of knowledge! I’m constantly amazed by the depth of your insights and the clarity of your writing. Keep up the phenomenal work!
Thank you I have just been searching for information approximately this topic for a while and yours is the best I have found out so far However what in regards to the bottom line Are you certain concerning the supply
Your writing is a true testament to your expertise and dedication to your craft. I’m continually impressed by the depth of your knowledge and the clarity of your explanations. Keep up the phenomenal work!
Hi i think that i saw you visited my web site thus i came to Return the favore I am attempting to find things to improve my web siteI suppose its ok to use some of your ideas
Hello i think that i saw you visited my weblog so i came to Return the favore Im trying to find things to improve my web siteI suppose its ok to use some of your ideas
I simply could not go away your web site prior to suggesting that I really enjoyed the standard info a person supply on your guests Is going to be back incessantly to investigate crosscheck new posts
Thank you for the auspicious writeup It in fact was a amusement account it Look advanced to far added agreeable from you However how can we communicate
Excellent blog here Also your website loads up very fast What web host are you using Can I get your affiliate link to your host I wish my web site loaded up as quickly as yours lol
I loved as much as you will receive carried out right here The sketch is tasteful your authored subject matter stylish nonetheless you command get got an edginess over that you wish be delivering the following unwell unquestionably come further formerly again as exactly the same nearly very often inside case you shield this hike
Hi i think that i saw you visited my web site thus i came to Return the favore Im attempting to find things to enhance my siteI suppose its ok to use a few of your ideas
Your blog is a testament to your passion for your subject matter. Your enthusiasm is infectious, and it’s clear that you put your heart and soul into every post. Keep up the fantastic work!
Every time I visit your website, I’m greeted with thought-provoking content and impeccable writing. You truly have a gift for articulating complex ideas in a clear and engaging manner.