Mobility
Band Assisted Pec Stretch x 30 seconds per side
Activation
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Hip Bridge
*Set 3 – Wall Sit
Followed by…
Warm-Up
Two Sets of:
10 Ring Rows
10 Hollow Rocks
10 Supine Overhead Plate Lifts
A.
Bench Press x 5 reps
Set 1: 65%
Set 2: 65-70%
Set 3: 70-75%
Sets 4-5: 75+%
Rest 2 minutes between sets
B.
Three sets of:
20 Dumbbell Incline Bench Press
50′ Bottoms Up KB Carry (25′ right arm, 25′ left arm)
Rest 90 seconds between sets
C.
Complete as many reps as possible in 3 minutes of:
Burpee to Pull-Up Bar (3-5″ above head)
Rest 3 minutes, then…
Complete as many rounds and reps as possible in 3 minutes of:
4 Power Cleans
6 Air Squats
Rest 3 minutes, then…
Complete as many rounds and reps as possible in 6 minutes of:
6 Air Squats
5 Burpee to Pull-Up Bar
4 Power Cleans
35-54: 135/95 lbs
55+: 95/65 lbs
Deload Week 1 Notes:
Still get your bench fix this week! After your big, complex lift you will move into a hypertrophy set with incline dumbbell bench and bottoms up kettlebell carries. The db bench load will be light since you are hitting a total of 60 reps; keep the 20 reps unbroken. For the bottoms up carries focus on keeping the obliques engaged and tightening from the core to extremity.
The conditioning today is quick and fun amraps combining bodyweight movements with a lighter barbell. Please set up under a pull up bar for your burpees since you will reach above head and tap a pull up bar anywhere from 3-5″ above head. This is just to enforce an athlete extending at the top of the burpee. Be quick to drop down and pop up for the burpees. Three minutes will go by quickly and you get a full 3 minutes of rest so push the pace on the burpees. The same adivce is for the 3 minute amrap with power cleans and air squats. Keep the intensity high and focus on cycling the barbell well and going right into your air squats. Make sure you hit full depth and open the hips and extend knees at the top. You can push, knowing you’ll get 3 minutes of rest. The last amrap combines all three movements and extends the time from 3 to 6 minutes. Now you can slow the pace down a bit so you can stay moving for the 6 minutes. If you are traveling for the holiday and have limited equipment then feel free to substitute the barbell with dumbbells.