5.31.2019

Warm Up

Row 2 minutes (No Straps)

Then 2 Rounds of:

  • YTW x 5
  • T Push Up x 10
  • Scap Pull Up x 5

Workout of the Day

Performance

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 3 minutes between.

GPP

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds

B. 3 Sets

  • Pull Up x 6-8 @ 2111 -Use assistance if needed. Rest 90 seconds between sets.

C. 3 Sets

  • Row 500m

1st @ 85%, 2nd @ 90%, 3rd @ 95%

Rest 3 minutes between.

 

 

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