Thursday 26th September

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 20 Single arm Bottoms up KB strict press each side – heavy. Does not have to be unbroken.

20 Single arm KB upright row each side

60sec Active hang

30 Scap pull ups

10 Strict pull ups (attempts / ring rows)

Weightlifting

A: Push Press (5 x 4 @ 60%)

set 1, 3, 5 pause in dip

set 2 & 4 touch and go

Accessory

B: Weighted Pull-ups (2 x 15)

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