9.09.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Scap Pull Up x 5
  • T Push Up x 10
  • Bar Tap (Kip) x 5

Workout of the Day

A. 5 Sets

  • A1: CGBP x 2 @ 21X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 2 Sets

  • B1: Weighted Pull Up x 2 @ 20X1- Rest 60 seconds
  • B2: Strict Chin Up x AMRAP-1 @ 2011 – Rest 60 seconds
  • B3: Kipping Pull Up x max reps – Rest 3 minutes

C. 5 Rounds of time of:

  • Power Clean x 5 (145/105)
  • TTB x 10 OR Sit Up x 15
  • Wallball x 15 (20/14)

 

 

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