09 - 02 - Upper Strength Endurance

Prep -

15 Y’s

+

4 Thoracic CARs

15 T’s

+

4 e/s Prison CARs - 2.5 lbs weight

Dead-hang

1-2 sets of just getting warm

Work -

Bench Press

Find working weight for 10 reps

10-7-5 - increase load each round, resting 60-90 sec between rounds

After each bench press:

15-20 Seated Banded Lat Pull-downs

After set of 5 - decrease weight back to 10

perform AMRAP - as many reps as possible at that weight

Then...

Pull-up Isometric

2 tough sets near failure

Finish -

8-5-3-1 - Single-arm Press (seated, or standing - overhead, landmine)

Ski-erg - cals

8

Seated Bicep Curls

8