Strength
Front Squat
Performance:
- Work up to 85% for a single
Fitness:
- 3 x 1-3 @ 20X1
Conditioning
Complete as many rounds as possible in 20:00:
- 3 x 10m Shuttle Run (there and back = 1)
- 10 Box Step Ups
- 10 Calorie Row
- 10 Alternating Dumbbell Snatch (35/25)
Optional Independent Work
2 Sets:
- 20s of Alternating Pistols
- 10 Glute Ham Raises
- 10 Single Leg Calf Raises
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s