WARM UP:
3 x
Kelso Shrugs (light) – 20 reps w/ 2 sec pause at top (10 RT/ 10 LT)
Deficit Push Ups – 10 reps w/ 1 second pause at the bottom
Kneeling Arm Swings – 20 secs
Ipsilateral Dead Bugs – 60 secs
Staggered Stance Arm Swing – 20 secs
Alternating Contralateral Dead bugs – 60 secs
PA 2
Bench Press 1 RM
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
830 |
10 |
5 |
130 |
130 |
0.1
~64.2
|
60
x
4 x
1
|
|
EFF
49%
INT 46% |
0.1
~83.65
|
80
x
3 x
1
|
|
EFF
64%
INT 62% |
|
100
x
1 x
1
|
|
EFF
77%
INT 77% |
0.1
|
120
x
1 x
1
|
|
EFF
92%
INT 92% |
1
|
130
x
1 x
1
|
|
EFF
100%
INT 100% |
Strict Press 3, 3, 3
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
495 |
9 |
3 |
65.7 |
65 |
0.1
~52.25
|
50
x
3 x
1
|
|
EFF
80%
INT 77% |
0.2
~57.5
|
55
x
3 x
1
|
|
EFF
88%
INT 85% |
0.4
~62.75
|
60
x
3 x
1
|
|
EFF
95%
INT 92% |
CONDITIONING:
Complete as many sets as possible in 10 minutes of:
Supine Ring PU – 10 reps
True Push Ups – 10 reps
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
6960 |
80 |
8 |
--- |
--- |
~108.15
|
PR
BW
x
10 x
8
|
|
EFF
---
INT --- |
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
6960 |
80 |
8 |
109.4 |
88 |
2+
~108.15
|
BW
x
10 x
8
|
|
EFF
99%
INT 99% |
EXTRA CREDIT:
5 x
Standing Teapot RT – 10 reps
Lateral Banded Side Shoulder Raise RT – 5 reps + 45 sec isometric hold at top
Standing Teapot LT – 10 reps
Lateral Banded Side Shoulder Raise LT – 5 reps + 45 sec isometric hold at top
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
1000 |
40 |
4 |
37.3 |
30 |
2+
~31.1
|
25
x
10 x
4
|
|
EFF
83%
INT 83% |
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
0 |
20 |
4 |
4.95 |
4 |
~0
|
0
x
5 x
4
|
|
EFF
---
INT --- |