Call Us: (832) 952-0199

Tuesday December 19, 2017

17
Dec

Tuesday December 19, 2017

Mobility/Activation: coach led foam roll

 

Strength: Pull Ups

 

F: a. banded lat pulldowns 3 x 15 b. chin over bar hold 3 x max

P: a. 3 x max strict pull ups b. 3 x 30 UH band pull aparts

C: a. 3 x 5-8 stict chin ups w/ 5s eccentric b. 3 x max reps ring rows in 30s

 

Conditioning:

 

4 rounds

 

25 pull ups

15 overhead squat

10 burpee over plate (must the plate facing, jump to plate then over the other side to perform another burpee)

 

Immediately into 500m row

 

Record total time

 

F: assisted pull up, 75/45

P: pull up, 85/55

C: pull up, 95/65,

Leave a Reply