Thursday 28/7/16

Base
A. ME Wide Grip Isometric Pull up hold x 3 – rest 2:30
B. For Time
Strict Pull ups 10 x 5 or 10 x 3
C. ME UB Bench Press x 2 @ weight from last week
Extras
A. L sit on parallettes or boxes 4 x 20 secs (bend you knees if needed)
B. tricep extension 3 x 10
Climb
A. Hang Power Cleans 5 x 3 (hold receiving position for 2 secs) rest 4 mins
B. Handstand Hold 5 x 20 secs (use a spotter)
or Butterfly pull up tech
C. L Sit on parallettes 5 x 20 secs
Metcon
A. Start with 3-5 Burpees, then complete 3-5 burpees every 2 mins
2-4-6-8-10-12-14-16 (go through to 18-20 if you can handle the volume of pull ups or rows)
Airdyne Cals
Pull ups or Ring rows (complete 1-2-3-4-5-6-7-8 if volume is too much for you)
B. 30-20-10
Sit ups
90-60-30
DUs or Skips

Share This

Related Posts

Menu