Dynamic effort upper:
9×3 split strict press
– 40%/1RM shoulder press+30% bands
– 30 sec rest
Main accessory:
3×8 db bench press
– max weight with good form + 1x max rep @60% of max weight
– 60 sec rest
Conditioning:
10-1
strict k2e
kb shoulder press
– pick a challenging weight
Strength accessory:
1. 4×6 staggered pull-up (6/side)
2. 4×10 Pendlay row
3. 4×10 v-grip lat pulldown
4. 4×10 I-Y-T-A – all directions = 1 rep
5. 4×10 weighted ghd oblique crunch
– 60 sec rest
Lähtöajat:
7.00
8-11 Open gym
11.00
16.30
17.30 Foundation
18.30