|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.
|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.
|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
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