Strength
1A) Push Press
- 3 x 2-4 @ 22X5
*This is a deload week from Wendler 5-3-1 for our performance group. You are encouraged to stay light and recover if you feel run down.*
1B) Single Arm Dumbbell Row
- 3 x 6 per arm
Conditioning
Complete as many rounds as possible in 10:00 of:
- 5 Push Press (115/75)
- 10 Box Jumps (24/20)
- 15 Deadlifts (115/75)
Optional Independent Work
Every minute, on the minute, for 5:00:
- 3-5 Muscle Ups
3 Sets:
- 6 Dumbbell Floor Press
- 10-15 Band Face Pulls
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s