Week 1 Day 2- AD sprints.
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline
Airdyne :
15s ALL OUT
Pedal lightly for 1:45
x 10 sets
Performance:
B. Weighted Pull-up Clusters; 1.1.1 x 4 sets; rest 20 seconds between reps/2 minutes between sets
C. Muscle-up Technique Work – 10 minutes
D.
3-4 set for max reps:
1 minute – CTB Pull-ups
1 minute – Bar-Facing Burpees
1 minute – Shoulder-to-Overhead @ 145# /95#
rest 1 minute
D.
3-4 set for max reps:
1 minute – CTB Pull-ups
1 minute – Bar-Facing Burpees
1 minute – Shoulder-to-Overhead @ 145# /95#
rest 1 minute
A. bench 245x3, 250x3
ReplyDeleteB. cgbp 225x3, 225x3
D. 26, 18, 6
20, 18, 6
18, 16,7
A. 25, 35, 44, 53 x3
ReplyDeleteB. Strict pull-ups 4 sets of 3,2,1
C.
CTB's- 10,10,9,8
BF Burpees- 11,10,9,7
S2OH- 7,6,7,5
A. 45x3, 53x2,x2,x2
ReplyDeleteB. 45, 45, 35, 35
C. CTB work
D. Snatch-Grip Behind-the-Neck Split Jerk: Build to a 1RM - 225, 245 fail
E.
AMRAP in 10 minutes:
50 Burpee Box Jumps
100 Double Unders
- 188 reps