friday, oct. 6

Strength:

[ 5 L/5 R Kettlebell Front Rack Bulgarian Split Squats ] 1-1-1-1-1, using heaviest weight per set

Weighted Strict Pull-up 3-3-3-3-3, using heaviest weight per set

Athlete Instructions

Complete as- Every 2:30, 5 sets for load:

5 L/5 R Kettlebell Front Rack Bulgarian Split Squats- dual kettlebell

3 Weighted Strict Pull-ups

Athlete Notes

The focus here today is to work on good core engagement, maintaining quality bracing positions and work on hip flexor strength and our weighted pull-up progression before adding on some volume to our kipping variations in the conditioning piece.

“Miss Molly"

Every 3 mins for 15 mins do:

50 Double Unders

20 Wall Balls, 20/14 lbs, 10/9 ft

*Pull-ups

*Round 1: 5 Pull-ups

*Round 2: 10 Pull-ups

*Round 3: 15 Pull-ups

*Round 4: 20 Pull-ups

*Round 5: 25 Pull-ups

Athlete Instructions

As the sets progress, incrementally add 5 more pull-up repetitions each time. This approach will challenge you to accomplish more work within the same time frame, pushing your limits and productivity.

Primary Objective: Complete the workout as written

Secondary Objective: Wall Balls: Complete each set unbroken

Stimulus: Anaerobic / Quad + Pull-up Stamina

RPE: 8/10