Search

Tuesday 07052022

WARMUP


skills

A.3 Weighted Strict Pull-Ups @ Max Load

*Find a 3 RM


B. TWO alternating sets

  1. Ring support hold

  2. bottom of dip hold

At least 20 sec for each, no more than 40 sec. rest 1 min


C.EMOM  for 12 minutes (3 rounds):

1. False Grip Chest To Rings Hold for 10-20 seconds

2. GHD /Sit-Ups for 40 seconds

3. Inverted Barbell Rows for 25 seconds

4.REST


GOT NONE

D.Wall walk skill:

A. Accumulate 8 wall walks for quality - goal is to minimize the number of steps you take. Log steps towards wall and back to ground for each set


B. 8 wall walks for time x 1

*must maintain same step count established in ""A"" for rep to count


GOT SOME

E.For time:

18-15-12-9-6-3

Cal Row

6-5-4-3-2-1

Wall Walks


**extra

10min C2 Bike /rower @ 90-95% of 20min watt avg from week 1

165 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off