Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 banded pull-aparts
10 push-ups
Mobility
Rotational drills to prep for bench
Strength
Bench press – find a 1RM
*less experienced athletes can perform 5×5 building in weight.
Athletes who are newer, weaker or inexperienced lifters should be working in sets of five. 5 to 6 sets, building. Gain more reps on the bar, more time to build some confidence and some very important foundational strength.
WOD
“Tuxedo”
25 min AMRAP
10 pull-ups
20t OH KB lunges
40 KBS (53/35#)
800m run
Long WOD of the week. Very aerobic. Again, understanding that you should scale your movements in order to achieve that workout stimulus. Try to prevent yourself from bogging down in the pull-ups or the OH lunges, take very few rests, and maintain a deliberate pace from the very beginning.
Accessory Work
Banded tricep push-downs – accumulate 100
Banded face pulls – accumualte 100
