Garage Gym Barbell 3-6-18 upper

Strength 

  • BENCH PRESS: Warm up to 80%, then every min for 5mins do:
  • min 1: 1 Rep @80%
  • min 2: 1 Rep @85%
  • min 3: 1 Rep @90%
  • min 4: 1 Rep @90%
  • min 5: 1 Rep @90%

Auxiliary work

  • work up to a 10 rep max push press 
  • 2x”max Effort reps” DB press 
  • 2x “max effort reps” tricep extensions

Conditioning 

6-8 rounds of 20secs work/ 10 secs rest of:

  • 40 meter sprints 
  • burpees 
  • Hollow body holds 
  • v-ups

 


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