Daily Workout: April 2, 2018
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
3×5 PVC Pipe Pass Through, slow and controlled
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
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)
5 Sets of 3 Reps @ 80 % of your max effort lift.
90-120 Seconds of Rest between sets.
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).
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.
10 min Row @ >2:30/500 m split pace (2,000 meters in 10 min)