A couple of options for strength work today. One focused around strengthening the scapula and the other a classic bodybuilding superset. Suggestions would be to complete the scapula sets prior to the pressing superset but if time is a constraint pick one. If you want to have pain free, strong upper body movements than a strong and stable scapula is key!!

A. Strength (pick one or do both if you have time)

1. EMOM x 12

1st – 5 Single Arm KB Push Press + 15m Single Arm Overhead Carry R

2nd – 5 Single Arm KB Push Press + 15m Single Arm Overhead Carry L

3rd – 2-4 Wall Walks

2. 3-5 sets of the following superset

5 Close Grip Bench Press (two second pause at bottom)

10 Push-Ups (one second pause with chest on the floor)

*Coaches challenge add Parallettes for extra range of motion on the Push-Ups

B. Conditioning

20 minute AMRAP

16/13 Cal Bike

7/5 Toes to Bar

5/3 Burpee Strict Pull-Ups

3/1 Bar Muscle-Ups

*Bar Muscle-Up Scale = Chest-to-bar Pull up

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike