5.23.2018

 In Workout of the Day

Warm Up

Row or Assault Bike 2 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Scap Push Up x 10
  • SA Ring Row x 5 per @ 3011

Workout of the Day

A. 5 Sets – CGBP @ 20X1

  • Set 1 – 3 Reps @ 65% of Possible 1RM
  • Set 2 – 2 Reps @ 75% of Possible 1 RM
  • Set 3 – 1 Rep @ 85% of Possible 1 RM
  • Set 4 – 1 Rep @ 90%
  • Set 5 – 1 Rep @ 92%

-Rest 2 minutes between.

B. Weighted Pull Up – Take 8-10 minutes to establish a 1RM (Pronated)

C. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

  • DB Front Squat (50/35lbs per hand)
  • CTB Pull Up
  • HSPU (Strict if possible)

-14 minute cap.

Leave a Comment