Day 2 - Strength & Conditioning (24th-29th Sep)

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

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