Warm Up
Row 250m
Dynamic Drills
2 Rounds
- Lying External Rotations x 8-10 per @ 2011
- Wallslides x 10
- T Push Ups x 10
Workout of the Day
A. 5-6 sets
- A1: CGBP x 5,4,3,2,1 @ 20X1 (Build to a 1RM)
- A2: Glute Activation in rest between sets (Your coach will help you)
Suggested percentages for building to your max:
| Set 1 – 50% of possible 1-RM x 5 reps |
| * Set 2 – 60% of possible 1-RM x 4 reps |
| * Set 3 – 70-75% of possible 1-RM x 3 reps |
| * Set 4 – 80-90% of possible 1-RM x 2 reps |
| * Set 5 -Test 1RM |
| * Set 6 (optional) – Exceed Set 5 weight |
B. 3 Sets
- Row 500m
Rest 3 minutes between efforts.
