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.
