Prehab
30 second dead hang from rig (nose breathing only)
10 banded pull aparts
30 second thoracic foam roll (upper back)
X4
Bench press
3@83%
1@85%
3@83%
1@87%
3@83%
1@90%
(One more week then we will be having a deload week which will then follow into testing for new 1 rep Max’s)
5 close grip bench press
X4 (increasing to heavy 5)
15 Empty barbell curls
15 Empty barbell front raises
15 Empty bar strict presses
1 min rest b/w
X3
10 min AMRAP
Ab wheel roll outs
Max strict pull-ups
As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will
5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (
