Strength:

Fitness:

A1)DB Bench

3 x 5 (Linear Progression)

Add 5 lbs from last week.

A2) Barbell Row

3 x 8 (Linear Progression)

Add 2.5-5lbs from last week.

Performance:

A1)DB Bench

3 x 8

A2) Barbell Row

3 x 8

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

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Conditioning:

4 Rounds for Reps
AMRAP 2 Minutes:
12 Lunges
9 Push Ups
6 Deadlift 

Rest two minutes.

Start back at the lunges for the start of each round. Score is reps per round.