Wednesday, March 27th
Performance Warm-up
“3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
5 strict toes to bar
10 empty bar overhead squats”
Strength
“Warm up DB bench press, then…
3 sets of flat DB bench at a weight that will cause failure between 8-12 reps
*Rest exactly 3 mins between sets
3 sets of 45 degree incline bench at a weight that will cause failure between 8-12 reps
*Rest exactly 3 mins between sets”
Performance Notes
Big sets, hold on, they will get easier, go!
Performance
“21 – 15 – 9 of:
Toes to bar
Hanging ring rows
Overhead squats @135/95
*If you’re shoulders won’t allow overhead squats without pain, then do back squats.”
Scaled Performance
“21 – 15 – 9 of:
Knees above hips
Hanging ring rows
Overhead squats @ 95/65
*If you’re shoulders won’t allow overhead squats without pain, then do back squats.”
——
Optional Conditioning
“Bike (assault or other)
5 rounds of:
3 mins of max calories
3 mins rest”
—–
Fitness Notes
This should be pretty fast and nasty depending on the scaling options you pick.
Fitness Warm-up
“3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
10 sit ups
10 air squats”
Fitness (bodyweight)
“21 – 15 – 9 of:
V ups
Banded rows OR burpees
Banded overhead squats OR pistol squats
”
Scaled Fitness
“21 – 15 – 9 of:
Sit ups
Banded rows OR burpees
Mountain climbers
”
——
Kettlebell/Dumbbell
“22 – 16 – 10 of:
V ups
Bent over rows (each arm)
Single arm overhead squats (broken up equally on each arm)”