| Enter weight used / Box Height | ||
| Loaded Seated Box Jump | 2/10X3@60 | |
| Airdyne Bike | 3-Kilometers | |
| Uneven bar Incline Treadmill Walk | 500m x 6 @60 | 2RPE |
| Plank | 30@15*5 |
Loaded Seated Box Jumps, Sit on a bench holding Dumbbells in hand plant your feet and explosively begin a vertical jump land standing upright. Sit down and repeat.
Airdyne Bike 3 K, AFAP (As Fast As Possible)
With a loaded bar or dead knotted band, load a light weight on one side put to full extension overhead and start an incline power walk. This good for building endurance and strength in the Glutes and Delts, especially if you have an imbalance in one shoulder that needs correcting.
Elbow Stationary plank.
FOLLOWED BY AN AFTERNOON OF Bench Press
| Light Day | ||
| Bench | Sets | Reps |
| 50% | 1 | 8 |
| 60% | 1 | 8 |
| 70% | 5 | 3 |
| 65% | 1 | AMRAP |
| INCL DB | ||
| 65% | 1 | 12 |
| 70% | 1 | 10 |
| 80% | 1 | 8 |
| 85% | 1 | 6 |
| 50% | 2 | Amrap |
This is a very simple day, Max Testing my Bench is this Wednesday so its just keeping blood Flowing. AMRAP (As Many Reps As Possible)
TT Athletics 