MONDAY

Warm-Up:

2:00 minute Machine

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2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

-

2 Sets, For Quality

15 Glute Bridge Banded Pull-Aparts

8 Burpees to Target

5 Strict Knee to Chest

Strength

Bench Press

Every 2:30, 5 Sets

Set 1: 5 Reps @ 75%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 83%

Set 4: 3 Reps @ 85%

Set 5: 2 Reps @ 85%+

*Immediately after each set of Bench Press perform 3 Plyometric Push-Ups

Extra Instructions / Points of Performance

We will be building from 5 reps at 75% to 2 reps at 85%. The idea here will be to superset each set of bench presses with 3 plyometric push-ups. These can be done in any fashion with the most challenging of course being from the floor, however we can do these from a raised position or even from the knees which still works to create an overspeed component that helps activate more type 2 muscle fibers.

Conditioning

Fitness

Every 3:00 minutes, 5 Sets

75 Single Under’s

8/8 Single Arm DB Snatch

10 Kipping Knees

Performance

Every 3:00 minutes, 5 Sets

50 Double Unders

10/10 Single Arm DB Snatch

10 Toe to Bar

DB. 22.5/15kg