10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20inch box
5 Strict Press, with an empty bar
A) 1 Sets x 5 reps @ 65% of Heavy Single
B) 1 Set x 5 reps @ 70% of Heavy Single
C) 3 Set x 5 reps @ 75% of Heavy Single
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.
Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.
Box Jumps, 24in/20in
Dips: if ring dips are too challenging scale to bar dips then to close grip push-ups.
Box Jumps: scale to a height that athletes can jump to. Recommend stepping down after each box jump. Scale to step-ups.
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