Warmup - Do one round of:
Pushup - 12 reps (not hand release)
DB Reverse Fly - 12 reps (light weight)
Cable Row - 12 reps (light weight)
Unweighted BB Push Press - 12 reps
Unweighted BB Back Squat - 12 reps
#1 Strict Unweighted Pullup
Every minute, on the minute, do a set of pullups.
You pick the number of reps for the first minute.
Add one rep each minute until you either fail to get the required
number of reps before the start of the next minute, or you complete
8 sets. So if you start with 5 reps for the first minute, you would
be done when you fail, or you complete the set of 12 pullups. Try to pick
a number of reps for the first minute that will let you get through at
least 5 sets and hopefully all 8 sets.
#2 This is 5 rounds:
R1 - 0:00 - BB Row - 8 reps, Medicine Ball Wall Balls - 16 reps
R2 - 2:00 - BB Row - 10 reps, Medicine Ball Wall Balls - 14 reps
R3 - 4:00 - BB Row - 12 reps, Medicine Ball Wall Balls - 12 reps
R4 - 6:00 - BB Row - 14 reps, Medicine Ball Wall Balls - 10 reps
R5 - 8:00 - BB Row - 16 reps, Medicine Ball Wall Balls - 8 reps
Stick with the same weight for BB Row for all 5 rounds.
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