Tuesday September 16th, 2014

Strength

  •  A1) 5×5 @78% Push Press/BTNSGPP
  • A2) 5×5 CHALLENGING Ring Rows @2121 Tempo – Focus on maintaining a hollow body position throughout the movement. If it is too easy, place your feet on a box to make them more level with the rings

 

WOD

Complete for time:

  • 800m Run

Then 15-12-9:

  • Front Squats (155#/103#)
  • Push Jerks (155#/103#)

Post time to comments.

 

Pull-up Challenge – Week 3/Day 2

Phase 1 - 5 sets of 15 second active hang on bar, then 5 challenging ring rows. Hold 2 count at the top.

Phase 2 – Tabata kipping pull ups (4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds. Count only lowest score.

Phase 3 – 3 sets max rep kipping or butterfly pull ups with 2 minutes rest between sets

Phase 4 – 3 sets of 5 weighted strict pull ups. Rest 2 minutes between sets. (Increase 2.5#-5# from last week)

Phase 5 –5 sets of 5 weighted strict pull ups. Rest 2 minutes between sets. (Increase 2.5#-5# from last week)