– What the client needs to know:
Today’s strength work involves a superset of SA DB Bench Press and inverted rows. These work sets should be challenging, but executed with perfect form. You should have a pretty nice pump in your bi’s/tri’s after this. Our conditioning work involves a combo of, gymnastics, and cyclical work – all rounds should be done without having to break work too often – 2-3 sets for DB KB Clean + S2OH & T2B. The 60s rest after each round is just enough to stay consistent, not go all out.
– What the coach needs to know:
Superset of push/pull upper work – this should be challenging but people should feel the correct musculature working – back/chest/triceps. This work is important to build people’s strength. Our conditioning piece is a combination of KB work, gymnastics, and cyclical work. People should scale so they can complete all rounds at the same pace. The KB Clean + S2OH is a new movement for post and will be quite challenging – people should go light with these.

B) WARM-UP (3:00 – 20:00)

5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worms w. a Push-up + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps
4 Minutes of Mobility – Oscillatory Foam Pecs x 60s each side + Half-Kneeling Biphasic Pec Stretch x 30s each
3 Minutes of – 10 Banded Facepull-aparts + 10 banded pushdowns

C) STRENGTH (20:00 – 40:00)

1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest.
1b) Inverted Rows: 4 x 10-15. Rest 60s.
– Goal: Superset – all sets should be challenging.

D) CONDITIONING (40:00 – 60:00)

4 Rounds of:
15 T2B
15 Calorie Row
15 Double KB Clean + S2OH – athlete choice of weight
Rest 60s after each round
– Goal: Focus on proper breathing today and controlling the heart-rate.

L2: (Knee Lifts)
L1: (Abmat Sit-ups)
T2B Scaling


Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom