171206 ~ Gwen
This Benchmark looks so simple yet so decieving! What is the heavies you can go TnG??
Strengthen My Pullups!
Every 30s for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negatives x 4 reps
Interval 2 – Chin Hang Hold x 15 seconds (or max effort, whichever is less)
Interval 3 – Half Pull-Up x 4 reps
Interval 4 – Supine Plank Hold x 15 seconds
EMOM x 5 min
30s ME C2B Pullup
ME Kipping PU
ME Mod. Bar Pullup
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
50 GHD Situps
**10s Hold @ Parallel every 10 reps**
Posted on Tue, December 5, 2017
by Sue Ann Van Damme