Fitness
A) 4 Sets:
Strict Pull Ups x 6-8 reps @ 20X1
(scale to 3 sec Negs). Rest 45 secs
Waiters Walk x 60ft each arm. Rest 45 secs
Deadlift x 6-8 reps @ 21X1. Rest 45 secs
Plank Hold (Wtd?) x 40-60 secs. Rest 45 secs
B) 4 rounds for time:
5 Dumbbell Man Makers (Push Up, Row Left, Row Right, Deadlift & Curl, Thruster)
Run 200m
Performance
A) Every 3 minutes for 30 minutes (10 sets):
Clean and Jerk
Build to a 1RM
B) “Grizzly”
8 rounds for time:
1 Bear Complex (70/50kg)
2 Burpee Bar Hops
3 Strict Pull Ups
Compare: 23/05/15, 01/09/14, 11/02/14, 11/04/13
A) 4 Sets:
Strict Pull Ups x 6-8 reps @ 20X1
(scale to 3 sec Negs). Rest 45 secs
Waiters Walk x 60ft each arm. Rest 45 secs
Deadlift x 6-8 reps @ 21X1. Rest 45 secs
Plank Hold (Wtd?) x 40-60 secs. Rest 45 secs
B) 4 rounds for time:
5 Dumbbell Man Makers (Push Up, Row Left, Row Right, Deadlift & Curl, Thruster)
Run 200m
Performance
A) Every 3 minutes for 30 minutes (10 sets):
Clean and Jerk
Build to a 1RM
B) “Grizzly”
8 rounds for time:
1 Bear Complex (70/50kg)
2 Burpee Bar Hops
3 Strict Pull Ups
Compare: 23/05/15, 01/09/14, 11/02/14, 11/04/13
