Chin UPs, Push UPs, L-Sit, Lunges, Hang Power Cleans, Rope Climbs, Double Unders
1) Max Strict Chin-ups x 1 set.2) Max Strict Push-ups x 1 setRx+:(HSPU)3) Max L-Sit Hold x 1 set*Or Hollow HoldMETCON Every 4:00 x 5 Sets:20 Walking Lunges (BW) (total reps)15 Hang Power Cleans (135, 95)1 Rope Climbs50 Double UndersEXTRA CREDIT 1a) Banded Facepull-aparts: 3 x 15. No rest.*These are done with a slow + controlled temp + 1 count pause at end ROM.*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)*These sets should suck =)1b) Elbow out Tricep Extensions: 3 x 15. No rest.
Chin UPs, Push UPs, L-Sit, Lunges, Hang Power Cleans, Rope Climbs, Double Unders Read More »