Mobility

  • Elbows on Box Stretch 2 X 1:30 

Warm Up X2

  • Short Lap
  • 10 OHS
  • 10 T Push ups
  • 12 KB Swings
  • Stalking Cat Crawl Up & Back

Weight Training

Overhead Press- after warm-up: 70% x 3, 80% x 3, 90% x max reps (at least 3, not to failure, i.e. 9RPE max

Workout

5 supersets, 1:30 rest:
Pull-Up x 8 @ 7-8RPE
Close Grip push-up w/ 1sec. pause x 10 @ 7-8RPE

1 x 25 DB hammer curls @ 8-9RPE (same weight as 10/15/14)
1 x 25 Band Tricep push-down @ 8-9RPE (same weight as 10/15/14)

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