Workout: 2_19_2023

Warm up

1) 2x: WTD. arm circles x 12/12 + lat stretch on wall x 20s + bottom of squat hold x 20s 2) 2x: Dead hang x 1 min + DB Strict press x 10 + prone chest stretch x 4 3) 2 min. Max push ups.

Strength

3x: – Strict press x 10 + Jerk/Push Press x 5 + Dual DB Bent row x 10   3x: – DB Bench press: 10-5-10: Perform 10 reps, load to heavier DB’s, perform 5 reps, de-load and finish with 10 reps. Rest no more than 2 minutes between sets.  – This is the strength from 2 weeks ago. Try to increase numbers on all lifts.

Work

1) Row. In this section your rest will be equivalent to your row time. Your row should be maximum effort for the following distances: – 300m, rest, 400m, rest, 500m. 2) Alternating push ups x 10 + band pull apart x 12 + Slider pikes x 10