Tuesday February 14th
Thursday, February 16th

Road to the Arnold: Hafthor Björnsson- Rogue Fitness

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Push Press x 5 reps     
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps 
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B) 5-6 sets of:
Row 500 meters
rest 2:30

Try to hold the same pace across all sets 

A) 6 sets of:
Split jerk
Set 1: 4 reps
Set 2: 3 reps 
Set 3: 2 reps 
Set 4: 1 rep

Start around 65% and build each set 

B) 5 rounds, not for time
3-5 Mixed-grip pull-ups, strict
5 Close-grip bench @75%
3-5 Mixed-grip pull-ups, strict
3 Close-grip bench @75%
3-5 Mixed-grip pull-ups, strict
1 Close-grip bench @75%

Try to stay moving through this. Just rest long enough so you can complete the next set.

C) 3 sets:
10-15 Kipping Ring Dips
short rest
8-10 Straight Bar Bicep Curls  HEAVY
short rest