A. STRENGTH focusday (00:15 – 00:50)
Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.)
We’ll then finish with assistance work for the biceps, triceps, and deltoids.
1) Close Grip Bench Press: 8-6-4-2. Rest 90s.
– add weight each set building to a challenging double.
2) Ring Pull-ups: 4 x 5. Rest 60s.
– Adv: add weight
– Int: Bodyweight
– Beg: Partner Assisted
3a) Barbell Rows: 4 x 10. Rest 30s.
3b) Banded Triceps Pushdowns: 4 x 15. Rest 30s.
4) DB Lateral Raises: 3 x 15. Rest 60s.
B. Conditioning (00:55-00:60)
Double alternating tabata
4x 20s on 10sec off Side plank / with weighted distraction
5 Minutes of Static Stretching