General Warm-Up
2 Sets:
10 Banded Pass-Throughs
15 Banded Pull-Apart’s
10 Reverse Bridge Scorpions
20 Bear Plank Shoulder Taps
5 Pike Push-Ups
Specific Barbell Prep
8-10 Empty Barbell Bench Press
3 Sets: Adding Loads
3 Bench Press
Building to opening working load
Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.
Bench Press
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 5-7kg in the tank.
Conditioning
4 Sets: 3:00 AMRAP / 1:00 Rest
200m Run
AMRAP in Remaining Time
5 Push Jerks 50/35
5/4 Strict Pull-Ups
Score = Sum Total Rounds + Reps Across All 4 Sets
Goals: Run completed in under 1:15 / 3+ Rounds of AMRAP in Remaining Time
Stimulus: Aerobic Capacity / Upper Body Push-Pull Endurance
RPE: 8/10
Primary Objective: Get back from the run fast enough to accumulate meaningful pulling and pressing volume. The run is a necessary hard effort in order to get enough time on the AMRAP, which is where the workout is scored.
Secondary Objective: Consistent reps across all 5 sets. Score is total reps, but we are looking for consistency
Accessories
2-3 sets
5-10 Ring Dips
+ 10-20 Sec Support Hold
Level 1.
5-10 Ring Pushups
+ 10-20 Sec Support Hold
