Day 2 - Strength & Conditioning (1st-6th Oct)

Prehab

30 second dead hang (breathe change grip)

10 scap pull-ups

10 scap push-ups

30 sec pull apart hold

X3

Bench press

Deload 5x5 @65%

5 sets of max strict pull-ups

1:30-2min rest between.

(Scale to elevated ring rows if you can’t do more than 3 strict pull-ups unbroken)

10 close grip bench press

Max strict dips (ring or parallel bars)

Max chin-up hold (chin over bar, underhand grip)

X4

8 bottom up KB presses (light, great for shoulder stability and health)

3 Pull up Lowers (chin over bar. Lower yourself as slowly as possible)

X4

10 second hollow hold

10 hollow rocks

10 reverse crunches

10 sit-ups

10 v sit-ups

X2