Tuesday, November 19, 2024

A1)Seated barbell strict press.

3020 tempo x 5-6reps x 2 sets

*heavier than last week

3 warm up sets to get to last week's weight

A2)Incline DB chinese rows.

3020 x 8 x 2 sets

2 warm up sets to get to last week's working weight for the 2 sets

heavier than last week

B1) DB floor press - neutral grip -

x12 reps x 3 sets

same weight as last week

B2)Landmine Meadows Row

x12/side x 3 sets

same weight as last week

***USE A BARBELL NOT A DB

C) Breathing Work.

6:00 amrap @ 75-80% effort

3 CTB pull ups

6/4 cal ski erg

9 Sit ups

rest 2:00

x2 rounds through

work on pacing and being controlled through all the sets/rounds