Tuesday 15, December 2015

Warm up:

3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups

Skill:

Day 1 Pull up Progression

 2x (Always Strict)

Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Medium grip pull ups max reps
Same as above

Rest 2 minutes

Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Narrow grip chin ups max reps
Same as above

Strength:

Deadlifts
12-10-8 warm up

8-8-8 at 75% of your max

Each of the above is super set with

15 good mornings, bar or banded (6 sets, 1 for each warm up and work set)

Metcon:

4x
21 box jumps 24/20in
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees