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08/08/2019

A. Every 90 seconds for 5 sets: 30 seconds of chest-to-bar pull-ups (sub two slow pull-up negatives within the 30 seconds, lightly foot assisted if necessary). Then: 3×5-6 bat wings with 2 DBs or KBs. Pause for 5 seconds at the top of each rep. Pull your shoulder...

07/08/2019

A. Push press – 6×2@79-82% (up from last week). B. For individual times, for two rounds: Run 400 m, rest 3 minutes Row 500 m, rest 3 minutes. These are meant to be hard efforts with a decent amount of rest in between. Make sure you’re warmed up...

06/08/2019

A. Pause back squat – 5×3@70% (increase from last week). Last week we focused on going down slowly AND holding in the bottom, but this week is just a 3 second hold in the bottom on each rep. B. For time: 10-9-8-7-6-5-4-3-2-1 DB thrusters...