5*5 Strict Pull up
Or
Built to a max sled pull
or
KB Rope pull
Establish 200 DU`s (6min TC)
*Every every fail do 5 TTB
4 rounds:
20 Bandpull aparts
10 Z-Press
12 Half kneeling band rotations (R+L)
5 sets of:
5 strict press @ ~ 75%
rest by feel
1-2 legless Rope climbs
rest by feel
3 sets of:
8-10 KB Chinese rows (each side)
rest 30sec.
6-8 DB Push Press (each side)
rest 30sec.
4 rounds of:
ME push ups (minimum 15)
12-15 band pull aparts
1:30 gymn. swim
rest 30sec.
5x5
Work up in weight
Find heavy weight for 4 reps
Find heavy weight for 2 reps
500/450m row
1min rest
750/650m row
1min rest
1000/850m row
1min rest
400m run
1min rest
600m run
1min rest
800m run
1min rest
20/16cal Bike
1min rest
30/24cal Bike
1min rest
40/32cal
(35min TC)
Find max weight for:
3 H. P. Cleans + 3 P. Jerks
5x 5 @ 65% + 11/16kg
rest 1-2min
4 rounds of:
3-5 strict wtd. chin ups
6-8 strict HSPU
10-12 bent over DB rows
8-15 ring push ups
rest 2min
3 sets of:
8 blackburns
12-15 facepulls
je 10-15sec. Y-W-T hold
rest 60sec.