Sunday, August 30, 2015

First of all big shout to Kidsport PEI for putting on such a great event today to raise money for such a great cause. Nice to see all the different teams out there today from around Charlottetown and PEI putting taking part in such a great event. Thanks again! More details to follow at the start of the week. 

Strength

Pullup Progressions - Strict

  • Active Hang x 10secs x 2
  • Strict Pullups x 4-6reps x 4sets OR Pullup Hold x 10-15secs x 4sets

Strict C2B if possible and rest at least 90secs between sets for both movements. For those of you holding your chin over the bar use someone to spot you if need be or a band. Take this as serious as you take your squats and snatches to build that strength in the lats. 

Muscle up Practice OR Ring Dip Hold Practice

Conditionin

4 rounds for time - rest 1:1 - 1 minute of work = 1 minute of rest

  • 3 Muscle Ups or 6 Ring Rows/Pullups & 6 Pushups
  • 6 Squat Cleans (135/95lbs) (115/75lbs) (95/65lbs)
  • 9 Burpees

Push the pace on each round and earn that recovery. 

- Team 782