Strength
Front Squat
Performance:
- 3 x 3 @ >80%
Fitness:
- 3 x 2-4 @ 20X1
Conditioning
Every minute, on the minute, for 7:00:
- 1 Squat Clean @ >85%
- 5-7 Handstand Push Ups
Rest 3:00
Complete as many rounds as possible in 14:00:
- 8 Calorie Row
- 10 Thrusters (95/65)
- 12 Power Cleans
- 14 Push Press
Optional Independent Work
2 Sets:
- 20s of Alternating Pistols
- 15 Glute Ham Raises
- 15 Single Leg Calf Raises
Pull Up Program Week 7
You will do this work twice this week.
5 Sets:
- Assisted Chin Up x 4-6 @ 3010
- Rest 60s
- Single Arm Dumbbell Press x 4-6 @ 3010
- Rest 60s
3 Sets:
- Seated External Rotation x 8-10 @ 4010
- Rest 60s
- Y-Rows x 8-10 @ 4010
- Rest 60s