Last week was testing week. That means this week we start a new cycle! This is going to be a long 16 week cycle. The focus over the next 16 weeks is movement variety and muscular endurance. Some refer to this as GPP (general physical preparedness). You may see some movements we have never done before and/or various time domains and constraints. Embrace the challenges you’re likely to face the next few months!
WARM UP – 6 TO 8 MINUTES
MOBILITY – CHEST OPENERS
MUSCULAR STRENGTH – TESTING WEEK!
1. DB BENCH PRESS- 4 X 8 @ 70% (LAST SET IS MAX REPS!)
2A. DB FLIES- 3 X 8 WITH A 5 SEC NEGATIVE
2B. PLYO PUSH UPS- 3 X 5-10
METABOLIC CONDITIONING – EVERY 3 MINUTES X 6 ROUNDS
40 JUMP ROPE
20 DB SNATCH
10 V UPS
CHILD’S POSE + REACH
THREAD THE NEEDLE