Strength
Deadlift
Performance:
- 65% x 1
- 75% x 1
- 85% x 1
Fitness:
- 3 x 1-3 @ 20X1
Conditioning
Complete as many rounds as possible in 15:00:
- 5 x 10m Shuttle Run (there and back = 1)
- 10 Calorie Bike or Row
- 10m Farmer’s Carry
- 10 Calorie Bike or Row
Optional Independent Work
2 Sets:
- 50m Double Kettlebell Front Rack Carry
- 10 Single Leg Deadlifts per side
Pull Up Program Week 9
You will do this work three times this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3010
- Rest 75s
- 2-3 Ring Push Ups @ 4010
- Rest 75s
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Y-Rows @ 4010
- Rest 60s