Mobility, Activation & Warm-Up
Band Assisted Pec Stretch x 30-45 seconds per side
Supinated Grip Band Pull Aparts x 20 reps
Warm-Up
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 10 Push-Ups + 50 Foot Bear Crawl
Station 3: 60 Second Bike @ Warm Up Pace
Station 4: 15 Russian Kettlebell Swings
A.
Five sets of:
Bench Press x 5 reps @ 65+%
Rest 1-2 minutes between sets
B.
For time:
40 Toes to Bar
40 Alternating Dumbbell Snatches (50/35lbs)
40 Box Jump Overs (24/20″)
30 Toes to Bar
30 Alternating Dumbbell Snatches (50/35lbs)
30 Box Jump Overs (24/20″)
20 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
20 Box Jump Overs (24/20″)
10 Toes to Bar
10 Alternating Dumbbell Snatches (50/35lbs)
10 Box Jump Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs; Step Overs okay
TIME CAP = 20 MINUTES
C.
Three rounds, not for time of:
15 Dumbbell Bench Press
15 Dumbbell Bent Over Rows
Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels
General Training Notes
Bench Press
Normal grip bench press today. Take about 10 minutes to build to your 65% and then, over the course of the five sets, build to a heavy 5 for today.
40-30-20-10
A classic chipper style workout on schedule today! The way to approach this workout is being mindful of that opening set of toes to bar. You don’t want to go out too hot and be toasted for the remaining work. You want to be paced and measured through the first sets of 40. This workout isn’t won here but it can be lost here. Try keeping your heart rate in zone 2 on the first set of 40’s and see what that does for you on the 30, 20 and 10’s. It is training so try some different approaches to the workout to see how YOU can game it.
Toes-to-Bar
Knees to Elbows
Knees to Chest
V-Ups