WARMUP
STRENGTH
1 1/4 BACK SQUAT
Find a 3RM for the day
DB PUSH PRESS
SA DB Push Press:
10 reps/side emom x 3 sets
unbroken weight, focusing on breathing/timing/strong lockout
DB UPRIGHT ROW
SA DB Upright Rows @ 3011:
10-12 reps/side - lighter load to focus on strong scap position/tall posture/strong range of motion
ROWING
2 TOTAL SETS:
Row 1000/800@ 3-5 Seconds per 500m slower than 2k sustainable test
rest 30 seconds
x2
rest 4min
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
