Coaches Warm Up

 

1. Banded Bench Press

3x3 close grip @50%

3x3 regular grip @50%

3x3 wide grip @50%

then...

1x5 regular grip, no bands. Add 5lbs from last week.

 

2. Conditioning

50 ab-mat sit ups

100 double unders

25 power snatch 75/55

100ft handstand walk or 4 box walks alt. directions

25 thrusters 75/55

100 double unders

50 ab-mat sit ups

 

3. Accessory Work

4 super sets

12 diamond push ups

12 regular push ups

12 wide push ups

 

3 sets heavy as possible

50ft rope pull

 

3 max effort sets

towel pull ups

**use band if scaling, but still use towels.

 

 

50/50 single arm ring row