Week 6 Day 5
Warmup:
Upper Body sled for 10 min ( light)
Row 10 min at moderate pace
20 min Stretch Upper body with ball/roller/bands!!!
Main:
D.E. Bench: 9 x 3 reps @ 70%
Super set:
5 Weighted Pullups - (keep same weight)
Assistance:
Strict Dips: 5 x 20
Hammer Curls: 5 x 15 @ max pumpage ( med. weight)
Strict HSPU: 5 x max reps ( add 6''/4'')
Rest 1 - 2 hours
WOD:
Max rep rope climbs in 5 min
rest 2 min
Max rep dubs in 3 min
rest 1 min
Max TTB in 2 min
Then: Rest 7min
Tabata airdyne for max cals
AOD
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