Tuesday 05.15.2018

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
10 x V-ups
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Complete the following workload against a 1:00 clock, for 8 rounds total. Rest :30 between efforts.

I. Weighted Deadhang Pull-ups x 5-10 reps
II. Strict Deadhang Pull-ups x 5-10 reps
III. Scaled Pull-ups x 5-10 reps

Notes: Athletes should aim to accomplish the higher end of the goal rep scheme every minute. For athletes performing weighted pull-ups, you should only be increasing weight if able to complete 10 reps at the previous weight within a minute. Get some!

Post reps completed to comments.

“Gut Chipper”
Complete for time
20 x Push-ups
25 x GHD Sit-ups
20 x Slamball (40/20)
25 x GHD Sit-ups
20 x Knees-2-Elbows
25 x GHD Sit-ups
20 x Russian Twists (40/20)(2 count)
25 x GHD Sit-ups
20 x Slamball Facing Burpees

Notes: Scaling for todays GHD will be 1:1 of Abmat sit-ups. The burpee reps will completed with a jump over your slam ball.

Post times to comments.


4 thoughts on “Tuesday 05.15.2018”

  1. “Pull-ups”: I and II: 8 rounds x 5 = 40.
    Round 1 w/5#; 2-5 w/10#; 6-8 zero #
    “Gut Chipper”: 14:00 ….Downgraded to 20# SB Should have stayed with my normal 30# !


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