Warm Up:
- 500m Row
- Dynamic Mobility Drills
Strength:
Axle Deadlifts find 5rm:
- 110x5
- 160x5
- 200x5
- 250x5
- 290x5
- 340x5
- 380x5- These are tough on the grip, and I'm going to do them for a while instead of regular deadlifts. This should help keep the weights lower to not hurt my arm, and also allow me to train my grip.
GHD Sit Ups:
- 7 sets of 5
GHD Reverse Hypers:
- 7 sets of 5
Conditioning:
Sprints:
- 5x 10 yard sprints
- 5x 20 yard sprints
- 2x 40 yard sprints- only resting long enough to walk back to the starting line.
As Many Reps as Possible in 8:00 of:
- Strict Pull Ups
- Push Ups
Score: I did 81 reps (27 pull ups and 54 push ups). Both of these movements hurt my arm a bit so I just decided to do as many pull ups as I could before the pain started, then do double that number of push ups. I never go more than 5 pull ups in a set. Depressing...
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