Thursday September 3rd

General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog to Up Dog
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)


Strength
Bench Press
Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
% of 1RM Bench Press
For Load
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.

"The Missing Monocle"
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 med ball sit ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg,

Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest

Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest

Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest

Workout Strategy
• Pick a bike pace in round one that leaves you at least :15 of rest, then add intensity each round as you learn the number.
• Plan the push-ups before the minute starts; two to three sets with a fast break beats one set that stalls out at rep 14.
• The rest minute is real rest; hands off the machine, feet down, get the breathing back before the bike.
• If any station creeps past :50, scale the reps / cals for the remaining rounds rather than eating into your rest.
Points of Performance
• Bike: Steady cadence with strong leg drive, no opening sprint that costs you the back half.
• Push-Ups: Rigid plank from shoulder to ankle, chest to floor, full elbow lockout at the top.
• Bike: Reduce calories / Row or Ski at equivalent calories / :45 at moderate effort on any machine
• Push-Ups: Reduce reps / Push-Ups to a Box or Bench / Push-Ups from the Knees

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