Strength
Front Squat
Performance: Use 90% of recent PR.
- 70% x 3
- 80% x 3
- 90% x 3
No max effort set at the end here. Save yourself for the Open.
Fitness:
- 3 x 2-4 @ 24X1
Conditioning
3 Sets:
- 2:00 of Rowing for Calories
- 2:00 of Assault Bike for Calories
- 2:00 Shuttle Run (10m)
- 2:00 Rest
For those doing the Open workout tomorrow, this is to be done below your aerobic threshold. That means you should be able to hold a conversation as you row, bike and run.
Optional Independent Work
2 Sets:
- 20s Pistol Practice
- 8 Glute Ham Raises
- 10 Single Leg Calf Raises
Pull Up Program Week 5
You will do this work twice this week.
6 Sets:
- 3-5 Assisted Pull Ups @ 3011
- Rest 75s
- 3-5 Assisted Dips @ 4010
- Rest 75s
3 Sets:
- 6-8 Ring Rows @ 3011
- Rest 60s
- 6-8 Y-Rows @ 4010
- Rest 60s