1. Movement Prep/Activation and Increasing Heart Rate
2 rds
– 10 Pass Throughs
– 10 PVC Pipe Around the world (Left and Right)
-into-
2 rds
–   5 Empty Bar Shoulder-Presses
– 15 sec BB OH-Hold
– 30 sec Plank

2. Strength Prep
Once athletes finish the Warm-Up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 rds to establish an 8 rep, and during those building rds, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.