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WEDNESDAY 101018

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

10 band pull aparts, palms down

10 band pull downs from OH

10 band pull aparts, palms up

tie your band to a post and complete 20 overhead lat pull downs

Then:
10 scap pullups

5/5 single arm ring row (or bent over row)

:30 weighted hollow hold
x 2 sets

If you’re going to be building to a heavy single, complete a few unweighted strict pull-ups.

Review the Strength and options….then get going.

 

Strength and Skill:

Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2 minutes between sets, building to today’s 1-RM

IF you do not have a strict pull-up work negatives OR…

4 Sets of..

Supinated-Grip Barbell Rows x 8-10 reps @ 2 sec descend
Side Planks x 30 seconds each side

Take 12 minutes to complete.

 

Fitness:

Three rounds for time of:
30/20 Calories of Biking
30 Kettlebell Swings
10 Strict Pull-Ups

 

Performance:

Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups

Take 16 minutes to complete.

 

Mobility:

Mash Lats on Roller

Roll thoracic spine area

Banded Hamstrings

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