NOTES ABOUT TODAY’S TRAINING

– Strength: Pull-up volume accumulation – choose the best level for your ability – all sets should be challenging.
– Metcon: While this looks tame on paper it’s going to challenge your ability to maintain position and smoke your grip/upper-back. Go light with BB weight choice.

STRENGTH

1) Strict Pull-up: Accumulate Volume
– Rx+: (Band Resisted Pull-ups – 40 Reps)
– Rx: (Bodyweight – 30 Reps)
– L2: (Partner Assisted Chin-up – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)
Rest 60-90s between sets.
2) Rollback Triceps Extensions: 1/4 x 15. Rest 60s.

CONDITIONING

AMRAP 6:
9 Bent-over Barbell Rows (95, 65)
T2B

L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (55, 35) (Abmat Sit-ups)
Proceed right into “extra credit”

Rx+ Extra Training (after class)
Accumulate 1oo reps of:
Double DB Bent-over Rows
DB Bench Press
Barbell Curls
*Then proceed into recovery work

EXTRA CREDIT

Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each