A. General
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s
https://youtu.be/FPpTDqBzYVw
B. Activation
3 sets
5 Bench press
5 Beat swings + 3 Pause ring rows
10 Banded W-Y
*Before the first set, gather athletes around the bench and cover the 5-points of contact explained below.
C. Pull up drills
Butterfly Progression:
Banded Butterfly pull down drill:
https://youtu.be/zro6dlM7Qsw
Double leg box circle drill
https://youtu.be/iKnI2StFvss
Single leg box circle drill
https://youtu.be/HI6EcmPDV7A
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest 3 mins between rounds
If you can do more than 20 consecutive pull-ups complete RX+ strict pull-ups
Score: Total reps
TC: 30mins
Scaling options
Beginner
Max Bench Press @ moderate
Max Assisted Strict Pull Ups OR Ring rows
Intermediate
Max Bench Press @0.5-0.75%xBW
Max Pull-Ups
COMP
5 sets @3 sec down
5 Close grip bench press @74%
5 Weighted strict chin ups
Floor facing W hold
Accumulate 180 seconds
Goal: Upper back isometric strength
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