Thursday, October 15, 2015

Hello there!

Wow it's good to be back! I'll update the final instalment from the weekend tomorrow. 

Right now I gotta get to bed!

Strength

Deadlifts x 5reps x 3sets

These sets are at 40%, 50%, and 60% after a nice long warmup and some warmup sets. 

Conditioning

15min AMRAP

  • 100 DU's
  • 50 WBS
  • 40 Pushups
  • 30 Box Jump Overs
  • 20 Deadlifts (155/105lbs) (115/75lbs) (95/65lbs) 
  • 10 MU's or 20 Pullups/Ring Rows + 20 Box Dips/Ring Dips

This is a fantastic little chipper, that if you make it through once you get to do again. If you don't have muscle ups take some time beforehand to work on them and the transitions and if you do have them do a few, but no so many to burn you out. Other than that, start at a nice pace and build from there. No point coming out like a bullet on fire and then fading away, but maintain consistency and save something for the MU's/Pullups. 

- Team 782