Wednesday, Mar 8, 2023
Warm Up (10 min CAP)
2 sets:

60 sec bike/ski/row
1) 10 reps Single Arm Kettlebell Front Rack Cyclist Squat

2) 3 reps/per side 90/90 Goblet Squat Hip Extension

3) Dynamic Adductor Stretch x 10/side

4) Cobra Single Leg Goodmorning Hold x 5 reps with 3-5 sec hold.

5) Low Switch Cossack Squat x 6-8/side

6) :30 Supinated grip dead hang

Vertical Pull Hypertrophy
3 sets:
6 Weighted Strict Pull Ups (or strict pull ups/ring rows)
12 Kipping Pull Ups (quarter kipping pull ups/beat swings)
25 Hollow Body Pull Downs

Rest 3:00 b/t sets

Vertical Push Hypertrophy
3 sets:
6 Strict HSPU (or box HSPU)
12 Kipping HSPU (or dB Strict Press)
25 Band Z Press

Rest 3:00 b/t sets

A) 3 x 500m at rate 24-28
1:45 rest between

rest 5 mins

B) 6 x 250m at rate 26-30
1:00 rest between

Cash Out
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.

Work at a moderately challenging weight in Week 1. Target 5lb increase / week.

Pendlay Row
2 x10

Top Half Chin Up
2 x MAX

Incline Chest Supported Reverse
Dumbbell Fly
2 x10

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