PREHAB/WARM UP
Start a clock for 8 minutes and complete as many rounds as you can of:
200m ski Erg
10 Plank to Push ups
:30 second Banded Lat Stretch (each arm)
STRENGTH
Back Squats
5@77%
1@83%
5@77%
1@85%
5@77%
1@87%
*Rest 2-5 minutes between sets
Then,
Shoulder Press
*All reps and percentages as the above
5 sets of:
6 Front Squats OR Leg Press'
10 One Arm Rows (each arm)
12 Incline Smith Machine Bench Press'
*Rest 2 minutes between sets.
4 sets of:
12 Machine Shoulder Press'
12 Lat Pulldowns
20 Leg Extensions
*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 6 rounds.
Comments