Warm Up
Couch stretch 1 minute a side
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Strength
Bench press
6x3 @80%
Incline bench
3x15
Dips
3x15
6x3 @80%
Incline bench
3x15
Dips
3x15
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side
Metcon
Strength Metcon
10-9-8-7-6-5-4-3-2-1 reps of...
Dumbbell bench you pick weight
Front squat light 135#/95# or something unbroken
Pull up strict
***Stimulus Notes: Classic descending latter today! You will be rewarded by a controlled pace and planning prior to the workout to mitigate fatigue where the bulk of the piece is (rounds 10-6); break it up and stick to your plan from the start!
The DB weight should be tough but leave you able to be doing UB sets after that bulk of the reps (6-1).
Front Squats, goal unbroken sets from the start, once that barbell is up, no putting it down until the reps are done. Focus on a big chest, not letting those elbows drop in the front rack, and steady breathing. Don't rush the reps but also don't linger to finish the set. Smooth is fast!
Strict Pullups, limiter for most so go in with a plan as we mentioned in the start! Avoiding failed reps here.
Go in with a plan, break up the bulk of the session early, stay composed, and keep transitions tight!
10-9-8-7-6-5-4-3-2-1 reps of...
Dumbbell bench you pick weight
Front squat light 135#/95# or something unbroken
Pull up strict
***Stimulus Notes: Classic descending latter today! You will be rewarded by a controlled pace and planning prior to the workout to mitigate fatigue where the bulk of the piece is (rounds 10-6); break it up and stick to your plan from the start!
The DB weight should be tough but leave you able to be doing UB sets after that bulk of the reps (6-1).
Front Squats, goal unbroken sets from the start, once that barbell is up, no putting it down until the reps are done. Focus on a big chest, not letting those elbows drop in the front rack, and steady breathing. Don't rush the reps but also don't linger to finish the set. Smooth is fast!
Strict Pullups, limiter for most so go in with a plan as we mentioned in the start! Avoiding failed reps here.
Go in with a plan, break up the bulk of the session early, stay composed, and keep transitions tight!