In todays Fitness for Ski Instructor Training session we are going to be looking at setting not one but two personal bests. Today the personal bests we are looking to set are a 1rm bench press and a 1rm weighted pull up.

So lets get going as always we are going to do a thorough warm up with mobility drills. Please make sure you are performing this each session.

Warm up

Sealfit Yoga ROM drill

800m Run

Main Resistance Training

Work up to a 1rm Bench press – Don’t just jump in going as heavy as you can spend time gradually increasing the weight and reducing the reps until you reach the heaviest weight you can safely move through the full range of motion for one rep. Please get some one to spot you for your heavier reps.

Work up to a 1rm weighted Pull Up – Don’t just jump in going as heavy as you can spend time gradually increasing the weight and reducing the reps until you reach the heaviest weight you can safely move through the full range of motion for one rep. Remember chin above the bar.

Conditioning

Complete 5 rounds of the following circuit for time

Cool down

Full body stretch

Foam Roll