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 10 minutes (5 sets of):
Bench Press x 6 reps @ 76%
B.
Four sets for times of:
10 Hang Power Snatches
12 Bar Facing Burpees
14 Push Press
12 Bar Facing Burpees
10 Hang Power Cleans
Alternate full sets with a partner or rest 1:1
35-54: 105/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
**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:
12-15 Dumbbell Arnold Press
30 Banded Face Pulls
Rest 60-90 seconds
Cool Down
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:
Continuing on our bench journey with 5 sets of 6 reps. By this week (week 3) you should be feeling more comfortable with your set up, bar path for your bench and horizontal pressing strength. If you are unsure of your bench set up then please film and post to the FB group. Then it is more barbell cycling time in the conditioning today! Ideally you can do this with a partner and the format would be a ‘you go, I go’ format. If you don’t have a partner then just rest the amount of time it took you to complete the set. This means you get equal rest to work ratio so you can push the intensity, then recover. The goal is to keep the barbell movements unbroken, moving with efficiency. The bar facing burpees are there to jack your heart rate up and make the barbell movements a little more challenging then they should be. 😉 Try to keep your sets within 15 seconds of each other! You’ll finish out the day with some upper body corrective exercises and then an optional cool down.