menu close menu

Strength Cycle Day 24 – 4/29/14

inspirational-quote-get-up.jpg

Warm-up:
Coach’s Choice.

Skill:
4 rds (not timed, but keep moving)
5xRing Pull-ups (sub ring rows)
30 sec L-sit hold

Strength:
Weigthed Push-ups
superset W/
Pendlay Row
 superset of Weighted push up and Pendlay row. Partner up or break into groups of 3. 
Perform 10 rounds of 4 weighted push ups supersetted with 3 Pendlay rows with a 60s break between the first four rounds and a 90 second break between the last four. Try to increase the weight each rapid of possible.

Metcon:
12 min AMRAP
1x Hspu (sub with feet on box or Bands)
2x Kb swing(70/40)
3x Kb lunge(each leg)

-each round the reps increase like this: HSPU +1, KB swings+2, lunges+3
so…
rd1: 1 2 3, rd2: 2 4 6, rd3, 3 6 9, rd 4: 4 8 12 etc…

 

April 28, 2014 | News | 0

Leave a reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*