AM:
A. :25 HS hold x 8; rest :45 between; focus on hands narrow, middle finger forward, head through and hollow position. Press through floor with everything you have eacn :25 hold
B. Back SqT
1*10 60%
1*8 65%
1*6 70%
1*6 75%
1*6 80%
C. Front Sqt
1*5 60%
1*5 70%
1*5 75%
1*5 75%
D. TGU x 20 reps; alternating arms - light, stability and positional focus
E. Scap Work
PM:
A. 10 min aerobic Weakness Piece; if Running is your thing, run, cyclical here. Rowing, Row! bike, etc
B. Weighted Pullups; 5-5-5-5-5 across; pick a weight here, not max, but 90+% - will build on this
D. accumulate 5 min of weighted plank holds ; ascending
ONE SESSION:
A. Sqts from Above
B. Weighted Pullups 5-5-5
C. AMRAP's from above
D. scap / core work if time
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