Wednesday January 16th, 2019

WED-AM:

Gym Condit.

1km row
AMRAP 3
Rounds of Nate
Rest 3:00

x 4 full rounds.

Nate-
2 Muscle Ups
4 HSPU
8 KB Swing, 32/ 24

The focus on this session is consistency with the row, aiming for 1:45/ 500m or 2:00/ 500m throughout- this is where we control and pace. Once you hit the AMRAP 3, push the pace and earn the 3:00 rest.
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WED- PM:

Deadlift:

Establish a 15 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
9 Rep at aboves loading
15 Strict Handstand Push-ups
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Character Building:

1-20-1
Wallball
This is 1 wallball
rest without putting the ball down
2 wallball
rest
3 wall ball and so on.

SETS MUST BE UNBROKEN SETS. If you fail complete 10 burpee pull-ups and drop WB Load.
Rest is max 30 seconds between sets.

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