SPECIFIC PREP
S1. Dynamic Stretch
STRENGTH
PERFORMANCE and FITNESS
Strict Press
Calculate 90 % of your 1RM Strict Press and use that to calculate below weights
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Perform 3 ramp up sets of 5 reps before hitting your 3 working sets
CONDITIONING
PERFORMANCE
Every 3 mins x 5 Rounds (15 mins)
10/8 Cal AirBike or 12/9 Cal Ski
10 Single DB Box Step Ups 22.5/10
10 DB Push Press (5 per arm) 22.5/10
FITNESS
8/6 Cal AirBike 10/8 Cal Ski
MIDLINE
3 Rounds
10 Disc Body Saws
10 Side Plank Rotations (L)
10 Side Plank Rotations (R)
