Sunday, September 20

Rebuild Class

WARMUP

Mixed KB Rack Overhead Carry x 20m/arm

Scapular Push Ups on Rings x 10

Single Arm Passive Ring Hang x 15sec/arm

Ring Face Pull x 10 reps

Strength

A1) Wide Grip Bench Press: 31X0; 10-12reps;

rest 60sec x 4 Sets

A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x

4 Sets

B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec

x 4 Sets

B2) Body Row: 30X0; 12-14reps; rest 60sec x 4

Sets

C) Conditioning (if time):

10mins Continuous:

40m Single Arm Farmers Walk R (heavy load) - gym floor down and back

5 Candlesticks

40m Single Arm Farmers Walk R (heavy load) - gym floor down and back

10 V-Ups (Single Leg V-Ups)