Week 1 Day 2
Wu.: 3 rds
10 Banded Shoulder Extension *hold 2-3”
10 Downward dog
5 Snow angel
5 Double Push-up Burpee
A.: 4 rds
3 Pause Push Press *pause 2” in the dip and 2” overhead
3 Power Jerk *pause 2” in the dip and 2” overhead
*rest 30”
4-6 hspu 41X1
*rest 75"-90”
B.: For Time_TC 14’
10-8-6-4-2 Strict Barbell Press 42,5 kg/22,5 kg
4-8 Unbroken T2B After every set
rest 2’
10-8-6-4-2
BB Pandlay Row 50 kg/ 25 kg
Paralet Push up or Push up – pause 1 sec at bottom of each rep
C.: 2-3 set
8-10 Single arm DB bech press 20X0
*rest 45”
8-10 Single Arm DB Row 20X0
*rest 75"- 90”
D.: Stretching
Kneeling Triceps Stretch
Bench Shoulder Flexion with Thoracic Mobilization
Supine Bench Weighted Chest Opener
Seated Barbell Shoulder extension Stretch
/ AMRAP 29'