A.
Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.) 5's. Felt good. Did last set with 16kg kettlebell.
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg Regular set-ups.
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds
Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.) 5's. Felt good. Did last set with 16kg kettlebell.
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg Regular set-ups.
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of: 4+10
Dumbbell Renegade Rows x 5 reps 35#
Dumbbell Walking Lunge x 20 steps (use same dumbbells) Dumbbell push-press w/ 35#
Run 200 Meters rowed
Complete as many rounds and reps as possible in 10 minutes of: 4+10
Dumbbell Renegade Rows x 5 reps 35#
Dumbbell Walking Lunge x 20 steps (use same dumbbells) Dumbbell push-press w/ 35#
Run 200 Meters rowed
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