GENERAL WARM UP
1 Min each side – Lacrosse Ball Pecs, Triceps, Lats
Foam roll back (spend 2-3 minutes here)
3 Rounds
:30 Table Top Stretch
20 Dead bugs
10 Seated Single Arm DB Rotations e/s
*deadbugs are core activation but also help loosen up the shoulders!
2 Rounds
8 Half Kneeling Med Ball toss each side
5 Single Arm Scap Push Ups in Quadruped
*Movement demos under workout prep notes
WEIGHTED RING PULL-UPS
Warm up for this by performing 1-2 sets unweighted first
5 x 3 Weighted ring pull ups (2 sec pause at top)
Rest 1 min between sets
*Same weight across all 5 sets.
WEIGHTED RING DIPS
Warm up for this by performing 1-2 sets unweighted first
5 x 3 Weighted ring dips (2 second pause at bottom)
Rest 1 min between sets
*Same weight across all 5 sets.
DUMBBELL BENCH PRESS
5 x 5 DB bench press as heavy as possible
*warm up by performing 2-3 sets of lighter weights
Rest 1 min between sets
*Same weight across all 5 sets.
BENT OVER BARBELL ROW
5 x 5 Bent over barbell rows as heavy as possible
Rest 1 min between sets
*warm up by performing 2-3 sets prior to hitting working weight
*Same weight across all 5 sets.
WARM UP FOR METCON
3 Rounds
3 Hang Power Cleans (first round barbell only)
3 Push Jerks
8 Cal Bike – increase effort each round
METCON
Reverse tabata: (10 seconds on/20 seconds off)
*Alternate movements
Hang power cleans @65lbs
Push jerks @65lbs
If this weight is not doable to hang on for all :10, scale to 40% of your 1RM power clean
ACCESSORY
2 Rounds:
20 Deadbugs
:30 L-sit
DOWN REGULATE
MUST BE PERFORMED DIRECTLY AFTER TRAINING:
Lay down on your back with your feet up. If you can cover your eyes with a towel/be in a dark room. Turn all music off or turn on weightless by macorni union. For 5 min perform 4 second inhale 4 second hold 8 second exhale.