8/9/2017

8/9/2017

Workout of the Day:

1) Coach led Warm-up

2) 4xME set of strict Pull-ups + ME set of kipping Pull-ups

Notes: Complete a max effort set of strict pull-ups and then with out dropping from the bar complete a max effort set of kipping Pull-ups. Rest as needed between rounds.

3) For time complete
5 Rounds of
5 Pull-ups
10 V-ups
15 Air Squats
then
55 Box Jumps
then
5 Rounds of
5 Pull-ups
10 V-ups
15 Air Squats


4) Mobility/Stretching


Competition Programming:

1) Back Squat -
1x3@ 80%, 1x3@ 85%, 3x2@ 90%, 1x1@ 95%  of your 1RM

2) Front Squat -
1x10@ 75% of your 1RM

3) For time Complete
250 Double Unders
75 Jumping Air Squats
250 Double Unders

4a) 4x45 Sec Hollow Hold
4b) 4x15 GHD Sit-ups

5) Mobility/Stretching


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