032816 – Monday

Strength:

The Segment + Eccentric Pull-up  4sx5r (take 3-5 seconds to descend to a dead hang)

** Rest 90-120 seconds between sets

 

  1. TRX/BB Assisted Pull-ups 3sx6r

** Rest 90-120 seconds between sets

 

  1. BB Snatch Deadlift (80% of best weight) 3sx3r

 

  1. BB Snatch High Pull (80% of best weight) 3sx3r

 

Conditioning:

Burpee Box Jumps x10

5 Laps

T2B x 20

4 Laps

Jumping Lunges x 30

3 Laps

Sit outs x 40

2 Laps

Wtd. Russian Twist x50

1 Lap

 

Start at the beginning, go down the list until the 1 Lap, then back down to the first exercise.

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