Tuesday 3, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Pull up Program Day 1

2x

Wide grip max pull ups 

Neutral grip max effort pull ups

Neutral grip max effort chin ups

Narrow grip max effort chin ups

***based on yesterday test

Without a band

Under 10 WITHOUT a band

use the lightest band

Over 15 WITHOUT a band

add weight

With a band

Under 10 with the band you used - stay with this band, as soon as you hit 10 drop a band size

Over 15 with the band you used - drop to the next band down

Strength:

Power Cleans

3-3-3-3-3 at 85%

then

5 minutes max reps Hang Cleans at 70%

Metcon:

12 minute EMOM

Minutes

1-4-7-10    10 front squats 85/57.5kg

2-5-8-11    15 pull ups 

3-6-9-12    10 box jump overs 30/24inch

***CASH OUT

3x

5 front squats 

15 pull ups

10 box jumps

FOR TIME