Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
12 min AMRAP
1 min easy row
10 band pull aparts
5 Bench Press (empty bar – build across)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build across)
5 Single Arm DB Thrusters (each side – lightweight – build across)
**2. Strength Prep**
– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 3 Bench Press then, 3 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.
**3. Workout Prep**
2 sets
3 Dumbbell Thrusters (have athletes practice squat clean and go)
1 Rope Climb (half way) or 5 Ring Rows + 2 Strict Pull Ups
Bench Press 5×1
Bench Press
– 5 sets x 1 reps @ 90% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *
Click “Workout prep notes available” directly below for the full description
Deadlift 5×1
Deadlift
– 5 sets x 1 reps @ 90% 1RM Deadlift
* Complete a set every 2 minutes, on the minute for 10 minutes *
Click “Workout prep notes available” directly below for the full description
Red Wing
For time:
30-20-10
DB/KB Thrusters (50s/35s)
5-3-1
Rope Climbs
OR
30-20-10
DB/KB Thrusters (50s/35s)
20-15-5
Strict Pull-ups
Accessory
1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)
When Squatting, Think Foot Pressure Not Send That Booty
https://www.youtube.com/watch?v=gJLMcuy0-No
