Activation, Mobility & Warm-Up
Medball Thoracic Spine Opener x 60-120 seconds
into …
Ten reps each of:
Crossover Symmetry Rows
Crossover Symmetry Reverse Flys
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Crossover Symmetry 90/90 Drill
and finish with …
Wall Slides x 5 reps (slow and controlled)
200 Meter Run (Nasal Breathing Only)
Close Grip Push-Ups x 10 reps
200 Meter Run (Nasal Breathing Only)
Unweighted Hip Bridges x 10 reps
A.
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
Bat Wings @ 1515
Rest as needed
B.
Four sets of:
Bench Press x 5 reps @ 20X1
Rest as needed
Please adhere to the tempo and build to what feels heavy for today. Check out this article for tips on setting up your bench press
C.
Three sets of:
Dumbbell Skull Crushers x 12 reps
Rest 45 seconds
Glute Bridges x 10 reps
Rest 45 seconds
D.
60-50-40 || Conditioning
All Age Divisions
For time:
60 Calories of Rowing
50 Calories Assault Bike or 45 Calories Echo Bike
40 Toes to Bar
You may do one of the following as a substitution for toes-to-bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Athlete Notes:
Everyone’s favorite … bench day (well, almost everyone). Have fun with this lift that isn’t programmed often into the program (hello tight pecs). You get some accessory work to finish off your triceps with and then quick conditioning. Depending on how you feel you can hit the conditioning with a little bit of intensity or you can back off the intensity and move through at a Zone 2 pace. Your choice – enjoy!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Endurance Option
Eight sets of:
Concept 2
Bike 90 seconds at 120% of 20 minute Watt
75 seconds at 95% of 20 minute Watt
45 seconds at 75% of 20 minute Watt
30 second rest