19h • 🏋️ Today's Training
Earn the weekend training day
POWERBUILDING WARM-UP:
Time: 8–10 minutes
Format: Select from each category based on your training day focus (upper, lower, or full body).
STEP 1: GENERAL WARM-UP (2–3 minutes)
Pick one option at a moderate pace:
- Incline treadmill walk (2–3% incline)
- Assault bike (RPM > 60)
- Row (stroke rate 24–28)
- Jog with high knees and butt kicks (bodyweight option)
*Goal: Break a light sweat, elevate your heart rate, and get blood moving.
STEP 2: MOVEMENT PREP (5 minutes)
Choose 2–3 exercises from each category based on the primary lift for the day. Use light weight, full range of motion, and controlled tempo.
LOWER BODY PREP (Pick 2–3)
10 bodyweight reverse lunges (each leg)
10 dumbbell RDLs (light, slow tempo)
10 goblet squats with a 2-second pause
10 banded lateral steps (each direction)
10 tempo air squats (3-second eccentric, 1-second pause)
UPPER BODY PREP (Pick 2–3)
15 band pull-aparts
10 incline push-ups or bench push-ups
10 dumbbell front raises or lateral raises
10 band face pulls
10 bent-over rows (light dumbbell or empty bar)
CORE & STABILITY PREP (Pick 1–2)
20 seconds weighted deadbug or bird-dog
20 seconds forearm plank or plank walkouts
10 hanging knee raises (slow and controlled)
10 kettlebell front rack marches (each leg)
STEP 3: BARBELL PREP FOR MAIN LIFT (2–3 warm-up sets)
Before your first heavy lift (squat, bench, deadlift, press), perform:
Set 1: 6–8 reps at 30–40%
Set 2: 4–6 reps at 50–60%
Set 3 (optional): 2–4 reps at 70–75%
*Goal: Prime movement patterns, reinforce technique, and feel confident under load.
Strength phase
Every 2:30 x 10 Rounds:
250m Row
8 Toes-To-Bar
* Power Snatches (climbing)
Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatches
*SCORE is heaviest weight lifted at the end.
Conditioing finisher
9min. to finish....
75 Push Jerks (115/75lb.)
Every minute on the minute complete 8 American KB Swings 53/35lb.
ADVANCED is 70/53 for 6 reps
P.S. You are starting with swings :)
Scoring: Time
3
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Earn the weekend training day
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