Mobility
Band Assisted Pec Stretch x 30 seconds per side
Activation
Light Dumbbell Series:
Bicep Openers x 5 reps
Bicep Curl + Press x 5 reps
Delt Rows x 10 reps
and then …
Warm-Up
Machine of choice x 10 minutes @ easy pace
*Every 2 minutes, including 0:00, complete 3 Scap Push-Ups + 3 Push Ups + 1 Wall Walk
A.
Every 2 minutes, for 8 minutes (4 sets of):
Bench Press x 8 reps @ 68%
B.
35-49:
Complete as many rounds and reps as possible in 5 minutes of:
12 Deadlifts (135/95lbs)
9 Hang Power Cleans
6 Shoulder to Overhead
3 Burpee Box Jumps (30/24″ – standing tall on top)
Rest 5 minutes between sets and repeat for a total of THREE sets.
50-54:
Complete as many rounds and reps as possible in 5 minutes of:
12 Deadlifts (115/85lbs)
9 Hang Power Cleans
6 Shoulder to Overhead
3 Burpee Box Jumps (30/24″ – standing tall on top)
Rest 5 minutes between sets and repeat for a total of THREE sets.
55+:
Complete as many rounds and reps as possible in 5 minutes of:
12 Deadlifts (105/75lbs)
9 Hang Power Cleans
6 Shoulder to Overhead
3 Burpee Box Jumps (24/20″ – standing tall on top)
Rest 5 minutes between sets and repeat for a total of THREE sets.
*Start with the deadlifts on each set.
C.
Three sets of:
12-15 Dumbbell Overhead Triceps Extensions
12-15 Lateral Flyes
Rest as needed
Cool Down
12 Minutes Row @ Cool Down Pace
*Every 3 minutes, complete 30 Seconds GHD Supine Hold
General Training Notes:
Lets get some horizontal pressing in today! You are increasing your % from last week but reducing the reps by 2 per set. If you feel extra tight when you bench thentry out these mobility routines.
Onto some barbell cycling in your interval work today. The weight should be light enough to allow you to go unbroken on the movements. Take a quick break on rep 11 of your deadlift; complete rep 12 and then go unbroken on the hang power cleans + shoulder to overhead. You’ll go immediately into your burpee box jumps and then take a moment to get composed before you start on your deadlifts again. Five minutes is still a decent amount of time so adjust your plan as needed if you feel your grip start to go. Just remember that you have equal parts rest today so you can throttle that red line a little, knowing you will get some decent recovery in.