TUESDAY, SEPTEMBER 3RD, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Final week of Close Grip Floor Press work – execution should be perfect and all sets should
feel smooth and slightly challenging.
– Conditioning: Keep a pace you can sustain for the entire 15 minutes – break push-ups before you have
to.
B) Warm Up (3:00 – 15:00)
3:00 – 5:00 – SMR
Dynamic Lat Stretch x 10 Reps each side.
5:00 – 10:00 – Dynamic Movement
5 Walk-outs + 1 Push-up on each rep
50 Banded Pull-aparts
50 Banded Pushdowns
50 Shoulder taps
10:00 – 15:00 – Movement Specific + CNS
2-3 Rounds of:
Close Grip Floor Press x 5 w. barbell (add weight each set)
5 Explosive Plyo Push-ups
C) Strength (15:00 – 40:00)
1) Close Grip Floor Press: 4 x 5 @70% of 8/23. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.
D) Conditioning (40:00 – 55:00)
AMRAP 15:
10 T2B
15 Push-ups
400 Meter Row
Rx+: (extend to 20 min amrap)(Round starts with 5/3 Bar Muscle-ups)
L2: (Strict Knee Lifts) (Box Push-ups)
L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)
E) Extra Credit (55:00 – 60:00)
Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps