Monday, Aug 22
Strength A:
5 mins RemReps: Pull-up Bar Dead Hangs and Strict Pull-ups
In 5 mins, for max reps of:
Pull-up Bar Dead Hang, 1 Min
max reps in remaining time Strict Pull-ups
Athlete Instructions
Pull-up Bar Dead Hang- accumulate the total time
*Rest 5 mins before B
Strength B:
Log your best Bench Press 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Athlete Instructions
Establish a 5RM in 10 min
"Hector the Toad"
4x 3 mins RemReps: Toes-to-bars, Echo Bike Calories, and Dumbbell...
4 rounds, 3 mins each, for max reps of:
15 Toes-to-bars
15/11 Echo Bike Calories
max reps in remaining time Dual Dumbbell Thrusters, 50/35 lbs
Rest 1 min between each round.
Athlete Instructions
Goal: 1 min for Dumbbell Thrusters (~15 reps)
Notes
We are looking to see athletes attack the toes-to-bars or whatever toes-to-bars variant you choose with sets of 3-5 reps at a time. Our more seasoned athletes should hit big sets here and possibly go unbroken throughout. You will need to push the bike in order to get some time on the dumbbell thrusters. The goal is to pick a load on dumbbell thrusters that you can keep sets of 5+ reps on. Aim is to have about 1 min for the dumbbell thrusters.