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Fall into Strength 12/2/14

IMG_1123
Warm-up:
Coach’s Choice

Beginner Strength:
7 rounds
3 negative pull-ups (5 second controlled decent)
2-5 strict Push-ups with slow tempo (if you can do multiple push-ups, sub weighted push-ups)
90 sec rest

Advanced Strength:
7 Rounds
6 Weighted Pull-ups (sub strict or negative)
6 Weighted Push-ups
90 sec rest

then…
2 sets of ME Pull-ups (unweighted)
2 sets of ME Push-ups (unweighted)
90 sec rest between sets

Conditioning:
10 rds
1 rope climb
3 HSPU (sub 1 wall walk or 20 sec handstand hold)
30 Double Unders

 

December 1, 2014 | News | 0

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