I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
push ups x 5 reps
airdyne x 7 calories
+
Competition Phase Prep
3 minutes of zone 1 work
+
shoulder prep work as needed
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
3 Rounds of the following:
Row 500 Meters
15 Kettlebell Swings
+
Rest 8 Minutes
+
3 Rounds of the following:
45 Second Airdyne Sprint
10 Burpees
20 Sit Ups
B. Fitness Phase
Maximum Aerobic Power Multi Sets
3 Rounds of the following:
Airdyne 35 Calories
Burpees x 15 repetitions
+
Rest 8 Minutes
+
3 Rounds of the following:
10 DB Power Snatch-Left Arm
10 DB Power Snatch-Right Arm
20 Burpees
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Bend Mod+ IGT Training(High Volume) + CP Battery
A1. Close Grip Bench Press, 2 reps x 5 sets, rest 1:30 between sets.
A2. Weighted Pronated Pull Ups, 1.1 x 5 sets, rest 1:30 between sets.
B. Deadlift @ 85%, 2 reps x 3 sets, rest 2 minutes between sets.
C. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 25 Second Row @ 85% aerobic effort
Odd Minutes: 3-4 Bar Muscle Ups or 3-4 Ring Muscle Ups
D. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 25 Double Unders
Odd Minutes: 8-10 Handstand Push Ups
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