Prehab
Thursday
Recommended Warm Up (10 Minutes):
2:00 Row
10 Dumbbell High Pulls
10 Dumbbell strict Press
10 Shoulder Rolls (PVC)
2:00 Ski
10 Dumbbell High Pulls
10 Dumbbell strict Press
10 Shoulder Rolls (PVC)
MetCon
1,000m Bike Erg
21 Bench Press (155/95#)
21 Strict Pull Ups
1,000m Bike Erg
15 Bench Press (155/95#)
15 Strict Pull Ups
1,000m Bike Erg
9 Bench Press (155/95#)
9 Strict Pull Ups
*If you don’t have bike ergs, you can for 500m! Bench press should be at a weight where you can get through your round in 2-3 sets. Use a band for strict pull ups if needed. This took around 12-15 minutes for most.
Strength
Bench Press (20 Minutes)
2 Rep Max
*Work up to a heavy double for the day. Get 2-3 good heavy sets working up to that. Make sure you have a SPOTTER once you get heavy.