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 10 reps @ 60%
B.
Three sets for times of:
40/32 Calorie Row
25 Dumbbell Box Step-Overs (farmers carry)
40/32 Calorie Row
Alternate full sets with a partner or rest 1:1
35-54: 50/35 lbs; 24/20″
55+: 35/20 lbs; 20″
TIME CAP = 36 MINUTES TOTAL
C.
Three sets of:
12-15 Bent Over Dumbbell Reverse Flyes
12-15 Stationary Dips (add weight if you can do these unbroken)
Rest as needed
Optional Cool Down
10 Minutes Row @ Cool Down Pace
*Every 2 minutes, complete 5 Weighted Side Bends per side
Athlete Notes:
Bench is back baby! If you don’t know what your 1-RM bench is then select a weight that allows you to do 4 sets of 10 reps unbroken, with fairly good speed. If bench bothers your shoulders then elect for dumbbell bench press instead.
Then you’ve got a longer conditioning piece today with a full 1:1 rest, which means you will rest the duration it took for you to complete the set. With equal rest to work you can push the intensity on your sets, knowing you will get a decent rest period. Please keep in mind good row mechanics and then continous movement on the step ups. Check out this article for reminders about rowing efficiency.
You’ll finish the day by doing some upper body accessory work then a cool down with some oblique work.
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.