Warmup Flow
2 Sets, For Quality
1:00 Cardio Choice
6 Alternating Box Step-Ups
6 Box Jumps
10 Scapular Push-Ups + 10 Plank Shoulder Taps
8 Dumbbell Bent Over Rows
8 Dumbbell Strict Press
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Then Take the Barbell to the Rack and Let Athletes Start building towards 3RM Bench Press
Bench Press
0:00 - 10:00
Establish a 3RM Bench Press
From 10:00 - 12:00 : Rest
@ 12:00 Complete 5 Reps @ 85% of 3RM
@ 14:00 Complete 10 Reps @ 75% of 3RM
Coaching Notes, Strategy, and Goals
Focus: Absolute Strength and Strength Endurance
Cues: Root through the floor with your feet, pull the bar to the body and press through your midback.
Conditioning
10:00 AMRAP
10 Box Jumps (Step-Down)
15 Dumbbell Push Press
15 Cal Row/Ski
10 Dumbbell Deadlifts
Dumbbells @ 2 x, 22.5/15kg
Box Height: 24/20in
Stimulus and Objectives:
Score: Total Rounds + Reps
Goal: 3.5–5 Rounds
Stimulus: Muscular Stamina + Endurance
RPE: 8/10
Primary Objective: Push the pace on the Dumbbell Movements with the goal of staying unbroken.
Secondary Objective: Maintain even pacing across all rounds today.
Accessories
2-3 Sets: for Completion
10-15 Dumbbell Hammer Curls
20 Dumbbell Reverse Fly's
10-15 Push-ups
20 Banded Tricep Extension
