Warm-up:
DROM Drills
1X10 Bench with an empty barbell, 33X0 tempo
Strength:
1) Bench 1RM
Set 1:
4 reps @ 50%
rest 10 sec
4 reps @ 50%
Set 2:
3 reps @ 60%
Set 3:
2 reps @ 70%
Set 4:
2 reps @ 75%
Set 5:
1 rep 80%
Set 6:
1 rep @ 90%
Set 7, 8, 9:
Max and above
Conditioning:
2) For time:
21-15-9
OHS (95/65)
Toe-to-bar
Competition:
AM, PM, or before conditioning:
EMOM for 10 minutes:
3 UB Muscle-ups
