Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7 min AMRAP
5 Knees to elbows
5 Tempo Bench Press (empty bar- Build across sets)
5 Deadbugs (each side)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 85% of their max. Make sure to have a spotter nearby when the weight gets heavier. Remember shoulder blades glued to the bench and stay tight.
**3. Workout Prep**
2 rounds
4 Toes to Bar
3 Power Cleans (add weight second round)
2 Handstand Push-Ups
Bench Press 3×3
3 Bench Press x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
Indiana Jones
5-10-15-20
Toes to bar
Power Cleans (135/95)
Handstand Push-ups
How Do You Know It Is a Weakness Problem
https://www.youtube.com/watch?v=Y2I07KFSjCA
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