Strength
Deadlift (touch and go)
Performance: Use 90% of recent PR as your training max.
- 70% x 4
- 80% x 4
- 90% x 4
No max effort set here. Save yourself for the Open Workout tomorrow.
Fitness:
- 3 x 3-5 @ 30X1
Conditioning
5 Sets:
- 5 Calorie Bike or Row @ 90%
- 20 Calorie Bike or Row @ 50%
For those not doing the open, complete for time:
- 125 Calorie Bike or Row
Optional Independent Work
3 Sets:
- 50m Double Kettlebell Front Rack Carry
- 10 Single Leg Deadlifts per side
Pull Up Program Week 6
You will do this work twice this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3210
- Rest 75s
- 3-5 Strict Press @ 3010
- Rest 75s
3 Sets:
- 4-6 Ring Curls @ 4011
- Rest 45s
- 4-6 Diamond Push Ups @ 5010
- Rest 45s