Tuesday, 092617


De-load week continues. . .

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Strength:

A. Strict pull-ups ; bodyweight (-2) x 3 sets; rest 3:30.   *(-2) = atop 2 before failure 

B. Weighted ring support hold :20-:25 hold x 6; rest 2 min between 

C. TGU – 20-24 alt reps. Ascending in weight 

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Conditioning:

Bike

1 min bike ; hard sustainable effort start to finish 

:30 legs only @50%

1 min walk

Rest 4:30 x 5

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becomplete:

1. single leg lateral step ups – 12-14 reps x 3 sets each 

2. 3-4 x 10-12 Russian twists (med ball)

3. Bodyweight ring rows 5-7 reps x 3-4 sets at tempo of 41X1

4. Kb windmill 7-9 reps each side x 3-4 sets 

5. Crossover symmetry protocol 

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