150113 ~ Strength - Skills - Conditioning...This is how we do!

Strength:

Deadlift

Every 2 min x 8 min

Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%

Skill:

Every 2 min x 8 min Complete:

Option #1: 1 ME Set of MU (If you cannot string your MU's, complete 1 min of singles followed by 1 min rest)

or

Option #2: 5 Banded MU Progressions (Strict Pull to Ribs...Explosive Transition....Kipping Dip Allowed)

or

Option #3: 5 Ring Rows + 5 Strict Pullups + 5 Strict Ring Dips

***Choose which level is most appropriate for you. If you do not have an Rx Strict Pullup or Ring Dip, you are working on Option #3***

Conditioning:

Complete For Time:

9 OHS (115/85#)

9 C2B Pullups

9 KB Swings (50/35#)

15 OHS

15 C2B Pullups

15 KB Swings

21 OHS

21 C2B

21 KBS

Core Cash Out:

50 GHD Situps

50 GHD Back Extensions. 

 

 

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