040116 – Friday

Strength:

** Attempt 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

 

2. TRX/BB Assisted Pull-ups 3sx5r

** Rest 90-120 seconds between sets

1 set to absolute failure

 

3. BB Squat Cleans + Split Jerk (80% of best weight) 3sx2+2r

 

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

 

Conditioning:

Partner:

1:00 minute Rounds for 10 Rounds

*First Partner works for :30 seconds

Second Partner Rests for :30 seconds

 

A. Box Jumps

B. Wall Balls

C. Plank Jacks

 

*Record Total Reps for each exercise as a team

 

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