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Aces Strong Programme: 5th & 10th June

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MONDAY

A1. Jefferson squat 2 x 6 each
A2. SA BB row 2 x 10 each

B. Wide grip pull ups 2 x Max

C. Narrower grip pull ups 2 x Max

D. Farmers carry 2 x 30m do not put down at the end

E. Farmers hold 10% less than farmers carry 1 min hold rest 3 min repeat

F. Sandbag squats Max reps (x15 minimum)

G. 400m Sandbag carry – No break!

H. Sled sprint 100m AFAP

SATURDAY

A. X4
DB Lateral raises palms down x 15s
DB Hercules hold thumbs up 15s

X4
DB Lateral raises thumbs up x 15s
DB Hercules hold palms down 15s

B. SA BB bench press 2 x 6-8

C. Bench 15 min E3MOM x 6 reps

D. Sled lat pulls 2 x 4

E. Strict TTB or leg raises 2 x 10-15

F. AB 30 cals for time
Rest = time x 5
Repeat