Day 2 - Strength & Conditioning (17th-22nd Sep)

Prehab

12 Banded pull-aparts

30 second dead hang

8 push-ups

30 second plank

X3

Bench press

3@80%

1@83%

3@80%

1@85%

3@80%

1@87%

8-10 Strict ring pull-ups (try get shoulders to touch rings) (scale to ring rows if needed with elevated feet to increase difficulty)

X4 (1-1:30min rest)

5 Strict press (heavy)

8 strict toes to bar (scale=high knee raises)

X5 (1-1:30min rest b/w)

10 dB reverse flyes

10 double DB Strict press

10 double DB rows

30 sec GHD hold

X4

10 deficit push-ups (on KB handles)

20 banded pull aparts

30 hollow rocks