Strength: Upper

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

3×5 PVC Pipe Pass Through, slow and controlled

Then:

2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set

Then:

Floor Press

Work up to Heavy Floor press

10 @ 45 lb barbell or 2 x 15 lb dumbbell

8 @ 65 lb barbell or 2 x 20 lb dumbbell

6 @ 75 lb barbell or 2 x 25 lb dumbbell

4 @ 95 lb barbell or 2 x 30 lb dumbbell

2 @ 105 lb barbell or 2 x 35 lb dumbbell

Work singles until you can no longer lift.

*If you are unable to get to these weights listed above, take slower jumps or use the same weight for reps 8 and 6 reps then jump up heavier for 4 reps.  Make sure you do what you are capable of doing with good form.

Then:

6 Reps of Skull Crushers.  You can use barbell or dumbbells.  Start off light and work your way up to a weight you are capable of doing 6 reps with and use that weight for 4 sets.

Rest 60 seconds between sets.

Then:

12 Lat Pull-Downs. Use cable machine or bands and PVC pipe if you don’t  have access to cable machine.

4 Sets

60 Sec Rest between sets.

Then:

10 Front Raise

10 Lateral Raise

10 Inverted Fly

Each movement is done in order with no rest. Use 2 x 5-10 lb dumbbells

60 Sec Rest between sets

3 Sets

Then:

8 Chin Ups

8 triangle Push-Ups (You can do these off a ball which I find to be easier on the wrists, and you can place the ball on box or bench if unable to do off the floor)

Then:

10/10 Alternating Bicep Curls @ 2 x 15-30 lbs.

30-60 Sec Rest between sets

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)