A) STRENGTH
Chin-up + Negative: 3/5 x 4 (5s). Rest 2:00
– 3 warm-up sets + 5 work sets
– 5 Second LOWERING
– Scaling – Partner Assisted Pull-ups + Negative
– Rx+: Perform 6 work sets
B) CONDITIONING
5 RFT:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
Rx+:(20 reps per movement) (20:00 cap)
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
12:00 Time Cap
Rx+ Extra Training
AMRAP 10:
50 Ft. Sledpull Rows
15 banded pushdowns
15 1-Arm DB Rows each arm
C) EXTRA CREDIT (AFTER CLASS)
Banded Y-T-I-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-I-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each
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