Thu 31JAN19

A) @sustianed effort:
AB 30 sec
rest 30 sec
Ski 30 sec
rest 30 sec
VC 30 sec
rest 30 sec
x 5 sets

Done. Building effort from mod to hardish

B1) double kb front squat @41X1; 8 reps x 4; rest 1 min

44/h, 53/h, 62/h, 62/h

B2) Strict Muscle-Up wt vest if you can; 2 reps x 4; rest 90 sec

BW, BW, 7.5, 7.5

C1) DB Reverse Lunge @2010; 6/leg x 4; rest 1 min

65/h, 75/h, 75/h, 75/h
-grip

C2) Wide Grip Pull Up @10X1; 4-6 x 4; rest 1 min

6, 6, 6, 6

C3) Narrow Grip Strict Pullup @10X1; 4-6 x 4; rest 90 sec

6, 6, 6, 6
– grip

D) Strict Knee to Elbow on stall bars; 6 reps x 4; rest 1 min

Done. Tough after the other work. Quick singles

E) FLR on rings: accumulate 5 min

1:30, 1:15, 1:00, :45, :30

F) EASY cool down 10-15 min

Walk

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