ELYISAN STRENGTH

OPTIMIZED PERFORMANCE

MONDAYS - FRIDAYS

6AM - 12PM - 6PM

SATURDAYS 9AM

THURSDAY, MARCH 5

Pull ups

Every 2mins x 10 mins
6-8 reps pull ups

Upper pull
5 sets of: 16 kb gorilla
rows/20 sec rest
5 sets of: 16x barbell
curls/20 sec rest

conditioning

Rep/interval scheme: 2:00 work/40 sec rest, 8 rounds

Zone 1: Max KB shrugs

Zone 3: Max reps push ups

Zone 4: Max reps barbell strict press

Zone 5: burpees chest to floor

Our Methods