Tuesday
Strength
Shoulder Press 8,3,8,3,8,3
15 Minutes. Wave loading similar to yesterday, aim to start at 65-70% of 1RM for the first set of 8 and 80-85% for the first set of 3. Build as each wave progresses by 2.5-5Lbs
Standing Arnold Press 3 x 10
Superset with
Banded Tricep Extensions 3 x 15
3 sec eccentric on each rep
Conditioning
3 Rounds For Time:
500M Row
21 Deadlifts
Level 3- 185/125
Level 2- 135/95
Level 1- A weight that allows for unbroken sets, at most 2 sets each round.
12 Minute Cap.