260206

Warmup

1. General Warmup:

• 5 minutes of light jogging or rowing.

1. Dynamic Stretches:

• Arm circles: 10 forward, 10 backward
• Leg swings: 10 per leg, front to back and side to side
• Hip circles: 10 each direction
• Spiderman stretch with rotation: 5 per side

1. Movement Prep:

• 10 PVC pass-throughs
• 10 PVC overhead squats
• 5 inchworms to push-up position

1. Specific Warmup for Strength:

• 2 sets of 5 reps with the empty barbell for deadlifts and bench press.

Strength

1. Deadlift:

• Work up to a heavy 3 rep max.
• 5x3 (progressively heavier sets aiming for a 3RM).

1. Bench Press:

• 5x5 at moderate-heavy weight (70-80% of 1RM).
• Focus on breath control and bar path.

Workout

Metcon: Bench & Core

For Time (10 minute cap):

• 15 Deadlifts (225/155 lbs)
• 20 Handstand Push-ups
• 15 Deadlifts (185/125 lbs)
• 20 Ring Dips
• 15 Deadlifts (135/95 lbs)
• 50 Sit-ups

Notes:

• Scale the deadlift weights to maintain form and allow unbroken sets if possible.
• Use a box or bands for assisted dips or handstand push-ups as needed.

Summary

Today focuses on building strength with deadlifts and bench press, followed by a metcon designed to complement those lifts by challenging the same muscle groups and introducing core work. Begin with a thorough warm-up including dynamic stretches and movement-specific drills to prepare for heavy lifting.