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FRIDAY – 1.2.2015

1
Jan

FRIDAY – 1.2.2015

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VitalWinter126

REMINDERS:
This Saturday @ 10:45  we will be going over the 28 day change your year nutrition challenge!!!

Get excited for this guys it will develop habits that will last forever and I promise if you stick to it for the 28 days and you will see results!

We only have one Saturday class now @ 9:30, Open gym from 9:30 – 11:00
WARM UP
Line Drills

STRENGTH
Back Squat
1 x 2 @ 70%
1 x 2 @ 75%
4 x 3 @ 80%

WOD
3 Rounds
25 DU’s
15 Thrusters 65/95#
25 Du’s
15 T2B
25 Du’s
15 Burpees

PULL UP PRO

Day 4
8 Struggle Ups Struggle Downs. Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension. Attempt to do so for a 10 count (10 second lower).

Day 4
As many strict pull ups as possible in 4 minutes.

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