071 : 024 The Quest S2E2 Upper

This session follows the previous but in the form of an upper body day. My thought going in was that if we used a little plyometric to start the effort, it would work as a prefatigue. It delivered. I backed this with some known overhead and compromised hold positions to make sure that we hit what we needed.

Warm

5 rounds

6 cals Seated SKi Erg

10m Bear Crawl

1min Shoulder CARs (30-sec each side)

10m Bear Crawl + Wheel

10x Scap Pull-ups

10x Hollow Swing

PAIL/RAIL I/R Shoulder

Work

5min EMOM: 2x Pull ups 10sec tempo on the last one

20-30-30 Seconds

Drop Bench Press

Rest 2-4min between

15-20-45 Seconds

BB Overhead Strict Press

“Rest” Overhead for equal time

3×15/15 Russian Dip/Russian Lever

Finisher

4×20/10 Face Pull/ Hold at the peak

4×20/10 Tricep Extension/ Hold at extension