May 1, 2017
6 minute clock :
jog - length + back
butt kicks - half of room
high knees - half of room
walking lunges - half of room
bear crawl - half of room
* shoot for 2+ rounds
Deadlift - 5 min wu + 4 sets of 5 every 2 mins.
- shoot for 10-20 lbs heavier than last week by last set.
- 1 second pause when bar returns to floor.
Weighted Pull-ups - 3 min wu + 6 sets, every 1:15 of 1.1
-1.1 = 1 rep, rest 10 seconds, 1 rep
- build to heavier or same as last week.
10 minute amrap of :
10 push press (95/65)
10 toes to bar
15 hand release pushups
- partner 2 must be in static hold for reps to count.
- rig hang during push press, straight arm plank during toes to bar, barbell overhead lockout during pushups
Posted on Mon, May 1, 2017
by Brad Weems