FRIDAY, OCTOBER 4TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: All sets should be challenging – 2-3 reps shy of failure.
– Conditioning: Look to sustain your splits for all rounds – starting slow and adjusting your pace. DB
work should be capable of being done UB. Keep track of ALL your splits today.
B) Warm Up (3:00 – 20:00)
Equipment needed for this warm-up:
– Two light DBs
– Two light KBs
3:00 – 11:00
Box Programming Dynamic Warm-up consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
11:00 – 20:00
Review DB Floor Press
Review KB Hammer Curl
Review DB Push Press
Review DB Hang Power Cleans
Review T2B
C) Strength (20:00 – 35:00)
1a) DB Floor Press w. neutral Grip: 1/4 x 10-15. No rest.
– 1 warm-up set + 4 ”work sets” with a challenging load for all sets
1b) KB Hammer Curls: 1/4 x 10-15. Rest 60s.
– 1 warm-up set + 4 ”work sets” with a challenging load for all sets
D) Conditioning (35:00 – 55:00)
Every 5:00 x 4 Sets:
15 DB Push Press (50, 35) (neutral grip)
15 Calorie Row (12 Cals Ladies)
15 DB Hang Power Cleans (50, 35)
15 T2B
L3: (45, 30) (10 T2B per round)
L2: (35, 25) (Knee Lifts)
L1: (30, 20) (Knees in Hollow Rocks x 10)
*Score = slowest split
E) Extra Credit (55:00 – 60:00)
3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns