Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
5 min AMRAP
5 dynamic squat stretch
10 Bent-over plate rows
10 Floor Plate Press (5 slow/5 fast)
5 down-dog/seal pose transitions
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
1 set
5 Push-Ups
5 Ring Rows
5 Sit-Ups
5 Squats
(Make sure athletes set up equipment close to everything)
Shoulder Press 5×4
4 Shoulder Press x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Buffalo Ben
12:00 min AMRAP
10 Push-Ups
10 Rack/Ring Rows
10 Abmat Sit-ups
10 Air squats
Advocating For Your Odds and Ends: Do You Pay Attention to Your Hands?
https://www.youtube.com/watch?v=AEfFVtKKUEs
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Shoulder Press 5×4
4 Shoulder Press x 5 sets
(as heavy as possible)
* Complete a set every 1 minute 45 seconds *
Buffalo Ben
12:00 min AMRAP
10 Push-Ups
10 Ring Rows
10 Abmat Sit-ups
10 Air squats
