Tuesday, June 13, 2023

A1. Single arm dB push press

4020 tempo

6/side x 4 sets

all @ next weight up in DB from last week

A2. Supinated BB row

3020 tempo x 8 reps x 4 sets

A3. Reverse band crunch

x30x3

B1. Barbell Floor Press

5.5.5.5 [building per set]

B2. Weighted feet elevated ring rows

3030 tempo x 4-6 reps x 4

put weight on chest so hips don't sink

C. Breathing work

2 rounds through the below [12:00]

Minute 0-2:00

400/350m ski erg

max effort pull ups / cTB or bar MU

minute 2:00-3:00

rest

minute 3:00-5:00

1K/950m bike erg

max effort p-bar dips or push ups or db bench

minute 5:00-6:00

rest