tuesday, Oct 18

Strength:

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

Notes

The idea today is to start off hanging and try to get the entire 1 min dead hang done unbroken, then get right into the max rep strict pull-ups in the remaining time. See how many more this time around you can get than you did week 1 of the cycle.

"Alala"

5x 3 mins RemReps: GHD Sit-ups, 400 m, and Push-ups

5 rounds, 3 mins each, for max reps of:

max rep GHD Sit-ups, 30 secs

Run, 400 m

**max reps in remaining time Push-ups

***Rest 1 min between each round.

Athlete Instructions

This workout is scored as the sit-ups + push-ups. We want to work on good cycle rate and quality form through the GHDs before getting into an aggressive 400 m run which will lead right into a max push-ups in the remaining time. The goal today would be to have around 30-60 secs to accumulate push-ups.

Competitor:

Wear a 20/14 lb weight vest.

L2: Prescribed

L1: AbMat Sit-Ups, Elevated Push-Ups