LIFT

Dynamic Effort Upper

Speed Bench 3 x 9 – @50% of 1RM, try to add weight from last week if you can maintain speed on the bar.

3 reps at each grip position x 3. Narrow, Normal, Wide

Dynamic Effort = Speed work. This is where we will be working with weight based on a % of your current 1RM. The aim for these sessions is perfect technique with light weight.

ACCESSORY WORK

DB Rows 4 x 10 each side

DB Rows – old school movement, knee and hand on a bench or box, weight in opposite hand. Pull up DB to torso height, ensure you stay engaged in the middle, no lawn mowers. Reps are for both arms.

Accessory Work

Scheduled accessory work on certain days. The ‘work’ is to be completed throughout the ‘lift of the day’.            Eg. Warm up sets, 1 set of lift, 1 set of acc work, 1 set of lift, 1 set of acc work etc..

WORKOUT

Performance

5 Rounds For Reps

30 Sec Burpees – 30 Sec Rest

30 Sec Box Jump 30/24” – 30 Sec Rest

30 Sec Push Press 50/35kg – 30 Sec Rest

Fitness

5 Rounds For Reps

30 Sec Burpees – 30 Sec Rest

30 Sec Box Jump 24/20” – 30 Sec Rest

30 Sec DB Push Press 15/10kg – 30 Sec Rest

BASICS