Mobility, Activation & Warm-Up
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps
followed by …
Chest Opener x 8-10 reps
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 60-70% of 1-RM
B.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps per arm
Immediately into …
4-6 Strict Pull-Ups (add weight if you can do 4-6 reps unbroken)
Rest 2 minutes
C.
35-54:
Three rounds for time:
1000 Meter Row or Bike Erg
25 Burpee Box Jump-Overs (24/20″)
15 Toes-to-Bar
55+:
Three rounds for time:
1000 Meter Row or Bike Erg
25 Burpee Box Jump/Step-Overs (24/20″)
15 Toes-to-Bar
Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
Anchored Sit-Ups
Time Cap: 25:00
D.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches
General Training Notes
I love to throw in some bench on transition weeks! It is a fun lift but I don’t like it programmed in regularly because many of you have chronic pec tightness! But I love the strength and explosiveness bench trains which can help with things like handstand push ups! Following the bench you’ll do an upper body push / pull combo. If you get 10 reps on the single-arm db press then go up in weight for the next set. If you’re able to get 4-6 strict pull-ups unbroken then try adding some weight here.
Conditioning
You get a ‘for time’ piece today. Find a pace that will allow you to cruise on the row so that you can seamlessly get off and go right to work on your burpee box jump-overs. Try to stay 2 sets or unbroken on the toes-to-bar! Today provides a great opportunity for you to dial back just a bit on the intensity and see if you can maintain a steady pace throughout.
Then enjoy some core work to finish your session!
Timeline
0:00-15:00 – Warm-Up
15:00-30:00 – Bench Press Set Up + Sets
30:00-35:00 – Transition
35:00-45:00 – Upper Body Push / Pull Sets
45:00-50:00 – Transition
50:00-75:00 – Conditioning
75:00-85:00 – Core Finisher