Wednesday January 9th, 2019

WED- AM:

Gymnastics Conditioning:

4:00 Max effort Bike.
1:00 Max Effort Ring Muscle Ups.
Rest 1:00

4:00 Max effort Row
1:00 Max Effort C2B Pull Ups
Rest 1:00

4:00 Max effort Run.
1:00 Max Effort Pull Ups
Rest 1:00

x 2 rounds.

This is gymnastic testing while under fatigue, we want you to go hard into the conditoning pieces- push the pace, setting the standard on each round. Immediately jump into your 1:00 on your gymnastics, the aim is to hold on for the full minute. If you do need to drop and reset, make this the quickest transition possible. We want you to earn the 1:00 rest each round.
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WED- PM

Deadlift:

Establish a 21 rep max for the day

12:00 CAP

This is one unbroken set.
DO NOT COMPRAMISE FORM.
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Working Sets:

3 Rounds
12 Rep at aboves loading
12 Strict Handstand Push-ups
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Character Building:

THRESHOLD
30/25 cal assualt bike
20 Unbroken Thrusters @ 30/20kg
Rest 1:00
x 4 Rounds

Rest 4:00 Then

PAIN
30 Burpee Step Overs for time: 2 x 22.5/15kg

Rest 4:00 Then

HOLD
Accumalte 2:00 OH Hold, 2 x 15/10kg DBs
each break complete 10 Burpee Pull-ups


The goal is reduce the rate of perceived excertion or pain over the week, Increasing tolence.
Don't let your mind get in the way of what your capable of.

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