Updated: May 31
High Frequency Chin-ups Week 2:
Max, -1, -1, 0, 0
Conditioning circuit - 3x5 min
1. Bike x 8/15 cal.
+ DB Alt. Glute Bridge Floor Press x 8-12 p/s
2. Row x 8/15 cal. + ITY’s x 5
3. Skip x 50/Sled Pull 2 laps + Ring Row x 8-12
+ V-up x 10-15 reps
*Aim to keep a continuous, steady pace
Strength - 3 sets of: - BB Front-rack reverse lunge x 6-8 p/s - DB Incline-row x 8-12 - Long-lever plank x 45 sec. Conditioning - 8 rounds (90 sec. on/90 sec. off): - Bike x 5/10 cal. + Rope slams - P
Make up strength testing Strength A1. DB incline bench press 4x8-12 (3 RIR) A2. DB row 4x8-12 per side (3 RIR) A3. Mob: Half-kneeling open-book 4x6 per side B1. Barbell pull-up/ band pulldown 3x6-15 o
