MONDAY – PULLING + PRESSING (90 min)
Pre-Warm-up (15 min):
Upper Body Activation:
- Band pull-aparts 4 x 12
- Face pulls with band 3 x 12
- Shoulder dislocates 3 x 10
- Scapular wall slides 3 x 10
- Dead hangs 2 x 30s
Warm-up (15 min):
- 500m row (focus on power application)
- Then 3 rounds:
- 8 ring rows
- 8 push-ups
- 8 DB strict press (light)
- 10 PVC pass-throughs
Strength/Skill (30 min):
- Push Press: 5×4 @70-75% 1RM
- Focus on bar path
- Rest 2 min between sets
- Strict Pull-ups: 4 sets of max reps (use band if needed)
- Rest 2.5 min between sets
- Single Arm DB Row: 3 x 12 each side @moderate
- Focus on lat engagement
- Rest 90s between sets
WOD (20 min):
“Pull & Press” 4 Rounds for Time:
- 12 DB Push Press
- 8 Pull-ups (scale with band)
- 10 DB Bent-Over Rows each arm
- 250m Row
Rest 1 min between rounds Target time: 16-18 min
Cool-down (10 min):
- 400m light row
- Upper body mobility:
- Child’s pose with arm circles 60s
- Thread the needle 45s each side
- Cross-body shoulder stretch 30s each
- Wall slides 2 x 10