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:

25 Pull- Up

25 Push-Up

Break reps into sets as you see fit.  *remember to do negative Pull-Ups or incline the Push-Ups if unable to complete proper form in the movements.

Then:

10-1 Ladder

Dumbbell Bench Press

Dumbbell Strict Press

Dumbbell Bent Over Row (both arms at the same time)

Bicep Curl

Do 10 reps of each movement, then 9, and so on.

Do not go up or down in weight and rest as little as possible.  This should be a continuous set.

Use weight that allows you to have proper form, but that is heavy around rep 9 and 10.  Remember that the reps decrease so if you start too light, it will become too easy by the end.  If you are at failure by rep 9 or 10, that weight is too heavy.

Then:

5 Min Max Plank Pull.  Set a timer for 5 min and complete as many reps as possible.

Then:

5 Min Max Push-Up.  Set a timer for 5 min and complete as many reps as possible.

Then:

5 Min Plank

Then:

Cool Down

10 min Row @ Easy Pace