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 10 Bat Wings @ 2 x 5-10 Dumbbells. In bent-over-row position, pull dumbbells into armpits and hold for 3-5 Seconds.

60sec between each set

2×10 Strict Press @ 2×10 lb Dumbbell

Then

Work up to Heavy Barbell Strict Press.

10 @ 45 lb bar (or 35 lb bar)

8 Reps with an additional 5 lb on each side

6 Reps with an additional 5 lb on each side

4 Reps with an additional 5 lb on each side

2 Reps with an additional 5 lb on each side

Do singles until you can no longer lift with proper form.

(if a 10 lb jump is too much, you can put 2.5 lb on each side instead)

Then:

5 Sets of 3 Reps @ 80 % of your max effort lift.

90-120 Seconds of Rest between sets.

Then:

25 Pull-Ups

25 Push-Ups

25 Dips

Rest as needed until you hit your reps

(If you cannot do a strict Pull-Up, do negatives.  If you cannot do a strict Push-Up, use and incline.  If you cannot do an unassisted dip, use a band or use a bench if you don’t have a dip bar).

Then:

100 Reps of Knees to elbow.

For this movement, if you are suspended from rings, you must have your arms in a 90 degree angle and the tip of your knees need to touch the tip of your elbow.

If you only have a bar, you can hang from that but make sure you have scapular retraction.  Bring the toes to bar, or bring your legs into a 90-degree angle with legs straight.

Then:

Cool Down

10 min Row @ >2:30/500 m split pace (2,000 meters in 10 min)