Strength Day
Bodyweight Rows
5 x 10
Pullovers
3 x 8-12
General Warm Up
3-5min of Cardio to get you nice and warm and ready to go, followed by…
3 ROUNDS
10 Light Kettlebell Swings or Empty Bar Deadlifts
:30 of Plank Up-Downs
Row 200m (or 1 min of any cardio you like)
Specific Warm Up
Today is all about that Strength! Take 3 Sets of Bodyweight Rows, starting at an easy angle and progressing lower and lower until you find the angle that will be challenging today. After that, go for it!
Workout of the Day
Strength Day
5 x 10
3 x 8-12
Workout Notes/Modifications
Very simple one on the docket today! The idea with any strength day is to dump everything you’ve got into each set and make sure you are resting adequately in between each set; at least 2 minutes! Each set of bodyweight rows should be challenging enough that you could NOT do 12 reps, but it’s incredibly hard to get to 10 reps. Feel free to change your angle of attack on each set, or even mid set!
Any pulling motion will do today so if Bodyweight Rows aren’t going to happen for you today, go with Strict Pull Ups or Bent Over Rows.
The Pull Overs are just a little bonus movement to get those lats and triceps going!
Optional Accessory Work
Accumulate 2-3min in each Side Plank, breaking it up however you’d like!
Cool Down
1-2min of Foam Rolling the Lats
1-2min of PVC T-Spine Stretch
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