• Dynamic Warm Up

Strength:

A) 4 Sets:

• DB Bench Press x 10

B) 7 Sets:

• 7 Pull Ups
• Rest 60 Seconds

Assisted Pull Up Athletes:

5 Sets:

• Hollow Hold x 20 Seconds
• Superman Hold x 20 Seconds
• Scapular Pull Up x 3-4
• Negative Pull Up x 2-3 + Supine Row x 5-7 @2111

Skill:

• 1 Minute Dips/Push Up
• 1 Minute Lateral Stick Jump
• 400m Run
• Rest 3 Minutes

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

• DB Bench Press x 10

B) 7 Sets:

• 7 Chest to Bar Pull Ups
• Rest 60 Seconds

Skill:

• 1 Minute Dips
• 2 Minute Double Unders
• 600m Run
• Rest 3 Minutes

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Narrow-Grip Overhead Squat x 3 @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
• Rest 90 seconds
• Weighted Chest to Bar Pull-Ups x 6-8 @ 21X0 (go as heavy as possible while still making the rep range)
• Rest 90 seconds

B) Take 15 minutes to build to today’s 1 RM Bench Press

Skill:

• 3 Minutes of Rowing (for max Meters)
• 2 Minutes of Double Unders
• 1 Minute of Muscle Ups
• Rest 3 minutes

Note sets as follows:
742m/177/14
735m/165/11
etc…

• 10 Minutes Mobility