032516 – Friday

Strength:

** Take 2 Attempts to perform as many strict pull ups as you can **

  1. The Segment + Eccentric Pull-up 5sx3r

(Take 5 seconds to descend to a dead hang)

** Rest 90-120 seconds between sets

 

  1. TRX/BB Assisted Pull-ups 3sx5r

** Rest 90-120 seconds between sets

1 set to absolute failure

 

  1. BB Front Squats (80% of best weight) 3sx3r

 

4. BB Push Press (70% of best weight) 3sx3r

Conditioning:

2 Partner Workout: 2 Rounds per exercise

Partner A:

– Bag Push

– Bear Crawl

– Burpee Broad Jumps

– Band Body Bag Drags

Partner B:

– Jump Rope

– Wall Sits

– Ball Slams

– Spiderman Planks

 

Partner A performs the first exercise from the top list (ex. Bag push) while Partner B performs the first exercise from the bottom list (ex. Jump Rope) until Partner A returns completing that exercise. Partners will switch. Partner B performs the bag push while Partner A does Jump Rope. Do each exercise TWICE!! Then move to the next coupling of exercises. Trainer determines the distance of performing the first group of exercises.

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