Tuesday 29, December 2015

Warm up:

6 min AMRAP
25 double unders
15 KB swings - light
10 air squats

Right into

4 min AMRAP
10 push ups
10 pull ups
10 sit 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:

Back squats

12-10-8 warm up

5-5-5-5-5 at 85% of your 1 rep max

Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count

Metcon:

4x
15 push press
75 double unders