Saturday
A1)
Strict Weighted C2B X 7-8 reps – 30 Sec rest – Aim for One more rep than last week and a bit heavier
A2) Strict Press X 5-7 Reps – HAP – 30 Sec rest
A3) AMRAP Kipping HSPU to Deficit
Rest 2-3 Mins X 3 Sets
B1) Pendlay Row X5 HEAVY Reps @21X1 – 30 Sec
B2) 1 Min AMRAP – Strict Supinated Pull-Ups
X 3 Sets rest 2-3 mins
C) For Quality –
30 Strcit HSPU
30 Strcit Pull-Ups
20 Push Press (135/95)
20 Bar Muscle Ups
D) 3X5 Min AMRAPs
800m Run – Scale to 3-3:30 mins for the run if needed
AMRAP Burpee Box Jump Overs (30/24)
rest 2 mins b/t sets
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