A) 4 Rounds, 2 min of work each round (rest remaining time):
12 Deadlift, with empty bar
8 Assault Bike Cal
6 Butterfly Pull-Up
B) 20-40-60-40-20 yard sprints
-Rest 90 seconds between sprints
A) 3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)
B) 1 set x 6-8 reps @ 85% of today’s working weight from section (A)
– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Rest 2 Min between sets
4 sets x 2 reps from fail
*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.
Rest 90 sec between sets
Deadlift: feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body
Strict Pull-Up: chin passes over the bar to count as a rep. Keep your wrists flexed and over the bar, with the thumbs wrapped all the way around. Maintain a hollow position by hanging your feet slightly in front of your body. Train with progressive overload and push yourself.
30-20-10 For Time:
Power Snatch 115/75
Front Squat 115/75
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