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