150406

Warm-up/Pull-up Prescription

First Pull-up Group

Week Exercise Sets Reps
4 Pulling Prep 4 6
Reverse Row Sit-Back 4 8
Negatives 6 2

More Pull-up Group

Monday 5 5/4/5/6/7

Olympic Lifting

Squat Clean

  • 2 sets of 3 @ 85%
  • 3 sets of 2 @ 85%
  • both percentages are of your 3RM

Conditioning

8 min AMRAP of

  • 5 BB thrusters
  • 10 bar over burpees

2 min rest

5 min AMRAP of

  • 5 sit-outs (per side)
  • push-ups start at 4 and go up by 2 each round
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s