6.01.2018

 In Workout of the Day

Warm Up

Row 300/250m (No Straps)

Then 2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • Bar Tap x 10

Workout of the Day

A. CGBP – 1RM

  • 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 @ 90-95% of Possible 1 RM
  • Set 5 – Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

Rest 2-3 minutes between

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

C. 3 Sets

  • Row 500m

1st @ 85%, 2nd @ 90%, 3rd @ 95%

Rest EXACTLY 3 minutes between.

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