Friday 4.26.19

A) Front Rack Barbell Step Ups 

5 X 10 (5/Leg) 135#/95#

B) For Time 

45 Thrusters (135#/95#)
45 Chest to Bar Pull Ups 

Above & Beyond

Cool Down

2 Minute Saddle Pose 
1 Minute Standing Straddle 
1 Minute Eagle Arms/Arm with Saddle Legs 

Strength

For Time 

10-9-8-7-6-5-4-3-2-1
Strict Pull Up 

Single Arm Dumbbell Overhead Squat

3 X 3/Arm 
*Find a heavy, but not max triple on each arm 

Box Squat 

5 X 3
*Working up to a heavy triple. 
*Spend no longer than 1 second on box.
*Place box at height where hip crease is AT the knee.

Endurance

Ski Erg

5 x 750m / 1 Minute Easy
*Ski five 750 meter pieces. 
*Ski for one minute at light pressure between each 750.

Gymnastics

2 Sets 

Max Unbroken Narrow Grip Pull Ups 
25 GHD Sit Ups 
50' Handstand Walk for Quality 

Chelsea JungComment