8 May 17

Skill: Pull-up

Final Week(6)

(A)  5 x 3 Partner Assisted Pull-ups Or 4 x 12 Ring Rows,

Max Effort Dead Hang

(B) 5 x 3 Weighted Strict Pull-ups

Max Effort Dead Hang

Strength:

5 x 5 Back Squat

Met Con:

8min AMRAP

5 Push Press 60kg/40kg

5 Bar Hopping Burpees

 

Latest Workouts

 
Strength: 5 x 3 Hang Power Clean Met Con: 3 Rounds of 400m Run 30 Wallballs 20lbs/14lbs 15 Burpee Box Jump Overs 24″/20″
Skill: Pull-up Final Week(6) (A) ¬†5 x 3 Partner Assisted Pull-ups Or 4 x 12 Ring Rows, Max Effort Dead Hang (B) 5 x 3 Weighted Strict Pull-ups Max Effort Dead Hang Strength: 5 x 5 Back Squat Met Con: 8min AMRAP 5 Push Press 60kg/40kg 5 Bar Hopping Burpees  
Strength: Every 90 sec for 8 Rounds 1 Snatch High Pull 1 Hang Snatch 1 Snatch Met Con: EMOTM for 16min Odd min… 20-35 Double-Unders(aim for unbroken sets) Even min….Add one pull-up to last week Challenge Day 4:¬†Complete 8,000 steps (Outside of training) Download an app that will track your steps. Samsung phones have Samsung