Open Gym Strength and Conditioning – MBMS football

Core

All 3 movements

2 sets:

10 med ball v-ups

10 hanging leg raises (2 second hold @top)

:45 second plank hold

Upper back/shoulder work (No Measure)

Upper Back/Shoulder Work –

Crossover symmetry bands:

2 sets:

15 reps of each movement

Banded pull-aparts

Banded Standing “IY”

CNS prep

DB strict press/ DB push press complex (2 sets x 5+5)

complete 5 dual db strict press into 5 dual db push press

Max effort lift

Bench Press (Every 2:30 x 5: 3 reps)

Workup to a 3 rep max (roughly93%)`

Accessory (super-set the following)

Neutral grip Press (3×12-15)

Ring Rows (3×12)

DB pull-overs (3×12)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner Wod:

Teams of 2

Complete the following relay style (I go, you go)

AMRAP 12:

1 push press

2 thrusters

3 front squats

4 burpees