Thursday 15th August

Temper Strength and Conditioning – Strength


Warm-up (No Measure)

A. 5mins each side

Trigger lat

Trigger scap

Trigger delt

Trigger pec

B. 2 rounds

Rnds 1 and 2

12 Single arm straight arm banded lat push down each arm

10 Banded face pulls from same band position

… Finish round 1 with

Rnd 1 – 8 Prone single arm Y’s each side

Rnd 1 – 6 Prone T’s

Rnd 1 – Max set banded tricep extensions

Rnd 1 – Underhand chin over bar hold (use band if need – aim for 30secs)

… Finish round 2 with

Rnd 2 – 8 Prone W slides

Rnd 2 – 15 Hammer curls (15kg/10kg each hand) – curling both DB’s at the same time for total of 15 reps

Rnd 2 – Overhand chin over bar hold pull up -ve (use band if need – aim for 15secs)


A: Weighted Pull-ups (5 x 5)


B: Metcon (Time)

4 x 15m Sled pulls


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