Upper body Day

 

General Warm Up

10 Min @ >2:30/500 m split pace

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:

Strict Press 1 RM

Work up to heavy Strict Press as you see fit.  It should look something like this:

10 @ 45

8 @ 65

6 @ 75

4 @ 85

2 @ 95

Singles until you can no longer lift.  If you need to make smaller jumps, please do so.

Then:

10-1 Ladder

10 Push Press @ 65-95 lbs

10 Ball Slam @ 10-20 lb ball

9 Push Press

9 Ball Slam… All the way down to 1 rep of each

*the weights prescribed is based on physical fitness.  Lighter weight is for beginner and heavier weight is for more advanced.  Make the decision by evaluating your fitness level.

Then:

10-1 Ladder

10 Plank Pull (set barbell in squat rack.  Higher the bar is set, the easier the reps, lower bar=harder reps)

10 Bent Over Row @ 65-95 lbs

9 Plank Pull

9 Bent Over Row… all the way down to 1 rep of each

*Again, make the decision on weight and bar height to match your fitness level.

Then:

10 Bicep Curl

12 Tricep Extension on cable machine (if you do not have cable machine, use bands and PVC Pipe)