Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Floor Slides x 10 reps (slow and controlled)
Wrist Stretch of Choice x 60 seconds
Activation
5 Minute Banded March*
*Every minute, on the minute, including 0:00, perform 5 Empty Barbell Good Mornings.
Warm-Up
Two rounds of:
100 Foot Sandbag or Medball Bearhug Carry
10 Sandbag or Medball Bearhug Squats
A.
Every 2 minutes, for 8 minutes (4 sets of):
Bench Press x 2 reps @ 85-90%
B.
Two sets for times of:
1000/850 Meter Row
3 Shoulder to Overhead
12 Toes to Bar
6 Shoulder to Overhead
9 Toes to Bar
9 Shoulder to Overhead
6 Toes to Bar
12 Shoulder to Overhead
3 Toes to Bar
15 Shoulder to Overhead
1 Toe to Bar
Rest 1:1 or alternate full sets with a partner.
35-54: 85/75 lbs
55+: 65/45 lbs
TIME CAP = 36 MINUTES TOTAL (including rest and/or partner)
Toes-to-Bar Substitutions:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.
C.
Three sets of:
40-50 Banded Overhead Triceps Extensions
40-50 Pronated Grip Band Pull Aparts
Rest 60 seconds
Optional Cooldown
5 Minutes Light Jog @ Cool Down Pace
5 Minutes Upper Body Stretch
Upper Body Stretching Options:
Banded Pec Stretch
Banded Tricep Stretch
Foam Roll Tight Areas
General Training Notes:
Low volume but high intensity on your bench today! Please take 10 minutes to build to your working set for your bench press. If you aren’t sure what 85-90% is for you then aim for a weight that allows you to move smoothly on rep one but a little slow down on rep two. Then you’ve got another Open style conditioning for today! You will be doing two sets with a rest that should be equal to your working time on set one. View the row as your ‘buy in’ for the workout. You should not be setting a new 1000/800 M row PR but you also shouldn’t be taking this at a leisurely pace. Try to row at an 8/10 exertion level so that you are aggressive on the Erg but can still come off and go immediately into your shoulder to overhead. Don’t let the ‘lighter’ load of the shoulder to overhead lure you into doing a blend of strict press and push press. Utilize your legs here and do fast, efficient push jerks. Set up with a wider stance, dip and as you drive, sneak your hips down and back to receive the barbell in a power position; then stand up with the bar. When done with precise timing and rhythm this proves to be exceptionally fast. Find a smooth rhythm on your toes-to-bar with the goal of keeping everything unbroken. Keep your head forward and breathe with intention on the rig, only coming down if you lose momentum or toes-to-bar aren’t a strong point for you. If that is the case then please come off the bar immediately if you lose rhythm. I don’t want to see people hanging onto the bar when they lose their rhythm and waste their grip strength!