Strength 30 - 35 Minutes:
Bench Press
5RM - Go for a new 5RM, but be sure to record it for future reference! Make sure you make bigger jumps in weight during your warm up sets, and once things get heavy, you make smaller jumps until you find your new 5RM. Try to only fail on your last set, if at all.
in between Press sets…
Strict Weighted Pull-ups
5 - 5 - 5 - 5 - 5 @ the heaviest load you can successfully accomplish across all of your sets. If you need a band, use a lighter band than you would normally use… make it hard so you can move towards getting to a lighter band, and getting off of the bands.
Games Athletes:
Power Snatch
3 sets of 8 unbroken reps with full recover in between sets. Weight at, or below, 50% of your 1RM Power Snatch.
Select one of the following to practice for 2 - 3 sets, at the listed rep range, with full recovery between sets:
Burpees: 15 fast & unbroken
Double Unders: 30 - 40 steady & unbroken will be more time effective than fast but broken up
Wall Ball Shots: 20 - 25 unbroken… if you don't hit your target/squat fully, it doesn't count
Muscle Ups: 6 - 8 for time… hit the same time each set and practice solid technique
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