Warm Up
Smash upper outside of chest with
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
Conditioning
15 minute every minute on minute
1st-200 meter run
2nd-12 dumbbell deadlifts
(unbroken) choose weight
3rd-10-15 toes to bar
***The stimulus here will fatigue your grip. The DB deadlift weight is meant to be challenging but meant to be unbroken so think a hard 7, pushing 8RPE if that makes more sense.
The deadlift will begin to fatigue your posterior chain (which is already building from your running), in addition to this, the toes to bar requires a lot of that as well.
With that said, break the toes to bar in an efficient matter if you're not going unbroken, whether that's 3-5 reps every 10, 15, or 20 seconds to meet the rep range in the given time.
Push the run, hang on for the deadlifts, approach the toes to bar with a plan. Lets get after it!
1st-200 meter run
2nd-12 dumbbell deadlifts
(unbroken) choose weight
3rd-10-15 toes to bar
***The stimulus here will fatigue your grip. The DB deadlift weight is meant to be challenging but meant to be unbroken so think a hard 7, pushing 8RPE if that makes more sense.
The deadlift will begin to fatigue your posterior chain (which is already building from your running), in addition to this, the toes to bar requires a lot of that as well.
With that said, break the toes to bar in an efficient matter if you're not going unbroken, whether that's 3-5 reps every 10, 15, or 20 seconds to meet the rep range in the given time.
Push the run, hang on for the deadlifts, approach the toes to bar with a plan. Lets get after it!
Strength
Bench
4x10-12 reps
@60-65%
Incline dumbbell bench
3x12-15 reps
4x10-12 reps
@60-65%
Incline dumbbell bench
3x12-15 reps