General Prep
1:00 Ski or Row + 1:00 Bike
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
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2 Sets:
10 Prone Banded Pass Through
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
5 Kneeling Plyo Push-Ups or Speed Push-Ups
Specific Barbell Prep
3 Sets:
3 Bench Press + 2-3 Plyo Push-Ups
Building to working Loads
Bench Press
Every 3:00 x 4 Sets
Set 1: 6 Bench Press + 3 Plyo Push-Ups
Set 2: 5 Bench Press + 3 Plyo Push-Ups
Set 3: 4 Bench Press + 3 Plyo Push-Ups
Set 4: 3 Bench Press + 3 Plyo Push-Ups
Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.
Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 3 Kneeling Plyo Push-Ups
