Warmup
Time: 15
SMR Pecs/Shoulders (5 min)
+
5x YTW
20 Lat Pull Downs
15s Scap Pull Up Hold
10 Press w/Barbell
x 3
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Press Progression 3×8->3×5->3×3; 2 min rest
Last set AMRAP
Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4
Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing
4 Rounds of 60s of work, 30s rest
1: Row Calories
2: Doubleunders -> singles
3: Box Jumps 24″/20″ -> 20″/16″ -> Stepups
4: Abmat Situps
Score is total Calories + Reps
Heart rate and breathing should be high (85-95% hr). Work to keep the same pace on each interval, score is total time taken to do each interval. Scale in order to finish interval in 60-70s.