Warm-up Drills
I. Row x 2:00
20 x Hollow Rocks
20 x Banded Pull Aparts
:30R/:30:L x KB Sink Drill
:30R/:30:L x KB Armbar Stretch
1:00 x T-spine Roller Stretch Drill
III. Dynamics & Mobility
Impact/Focus: Press 5-5-5+ (Week 1)
Work through the following sets of Press using the percentage based sets outlined below.
Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Notes: See above image for program and one rep max scaling guidance.
Post scores to comments.
“Balloons”
Complete the workload per movement on the minute.
Extra time remaining is earned rest/transition time;
5 Rounds (20 minutes total time)
1:00 x
1 Rope Climb, 8 Pull-ups or 12 Ring Rows
1:00 x
12-15 GHD Sit-ups or 12-15 Abmat Sit-ups
1:00 x
8-12 Ring Dips or Push-ups
1:00 x
15 Slamball
Notes: Additional challenge = Max reps per minute, ‘Fight Gone Bad!’ style for the final round.
Post total reps per movements to comments.
