Off Season: Day 75

Strength

A.) Strict Overhead Press (Rest 2 minutes between sets.)

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Superset

B.) DB Bench Press 4 x 8, climbing

- Rest 30s

B2.) Seated Row 4 x 10, across

- Rest 60s

Superset

C.) DB Decline Pull-Over 3 x 8, across

- Rest 30s

C2.) Band Pull-Aparts 3 x 15

- Rest 60s

Conditioning

D.) Row 

8 x 500m, 1 minute rest between efforts

Suns Out, Guns Out.

Strength:

A) Chin-up 3 x 8

-Weighted if applicable

Strength (Superset)

B1) Incline DB Press 3 x 8 (rest 30s)

B2) DB or KB One Arm Row 3 x 10 (rest 30s)

Strength (Superset)

C1) Weighted Dips 1 x 10 (BW) 3 x 8 (Weighted) (rest 30s)

C2) DB Decline Pullover 3 x 10 (rest 30s)

MetCon: (Time)

30-27-24-21-18-15-12-9-6-3

Double Unders

10-9-8-7-6-5-4-3-2-1

Push Ups

Vanity (Superset): 

Med Ball Slams 3 x 20

Any kind of bicep curl 3 x 12

-On the Med Ball Slams, be advised that the ball WILL bounce back quickly. Please protect your face.