Tuesday, October 4

October 4, 2016

 

Strict Pullups (4 x 8)

-These are strict Pull-ups with conventional grip.

-Focus on full range of motion with each rep.

-Heels together, glutes are engaged.

-Scaling option is Resistance band strict Pull-ups

SUPERSET each set with Dips

 

Dips (4 x 8)

*Advanced athletes will perform Strict Ring Dips w/ Full ROM
*Other options are;
 Bar dips/Banded Bar dips/Box dips

 

Clean Regression Complex (7 x 1)

3 Power Cleans + 3 High Pulls + 3 Clean grip deadlifts

-Warm-up and start working @70% 1RM Clean.

-Increase the weight %5 each round only w/ good FORM

 

Metcon (AMRAP - Rounds and Reps)

7 mins AMRAP

5 Clean & Jerk(135/93)
5 Burpees
5 T2B

 

Rx+ (165/113), Burpee OTB
Scale T2B w/ K2C-K2E-Tucks

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