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THURSDAY – 12.11.2014

10
Dec

THURSDAY – 12.11.2014

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Vital337

WARM UP
2 Rounds
50′ Burpee Broad Jump
30 Mountain Climbers
25 Sit Ups
20 Jumping Lunges

GYM STRENGTH
12 Min EMOM
ODD: 10 KB Push Ups
EVEN: 1-2 Rope Climbs

WOD
5 Rounds
1:00 ME Deadlift 75/115#
:30 Sec Barbell Hold
1:00 ME Burpees
:30 Rest

L2/L3 – Scale Weight

ME = Max Effort 

Pull Up Progression
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).

 

 

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