Strength 06-03-2019
1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.
- take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
- Class does DB floor press
- Pull-Up scale is unweighted, or partner assisted x 4-5 reps per round.
Conditioning 06-03-2019
AMRAP 7:
Row 250 Meters
1 Rope Climb
10 USA Swing @ 24/16kg
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls @20/14
- Rx+: Legless Rope Climbs, 10 HSPU in place of HR Push-ups
Extra Credit 06-03-2019
Banded Pull-apart: 4 x 50. Rest as needed.
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.
Open Gym
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