10 x Handcuffs
10 x Tempo Push Ups
10 x Hanging Shrugs
A) Barbell Bench Press (Cluster)
1 x 8 @ 50%
2 x 5 @ 60-70%
3 x 5.3.2 @ 75-80% (of your 3rm)
B) Pull Up (Cluster)
3 x 5 . 3 . 2 Cluster
When completing the Pull Up cluster, these can be done with bands, bodyweight or load.
EXTRA: On completing the last cluster, complete 2 sets of 15-20sec negative Chins.
C) Strict Dips
40 reps in as few sets as possible.
These can be completed with a load or body weight
Upper Body Conditioning
D1) Incline Dumbbell Bench Press
3x12 - AHAFP
D2) SA DB Rows
3x10/10 - AHAFP
E1. DB Lateral Raise – 3×10
E2. DB Rear Delt Fly – 3×10
E3. Band Tricep Extensions – 3×20
E4. DB Hammer Curl – 3×20