5/23/17

5/23

A - Trap bar TNG deadlifts 4 sets of 8, rest 2 min

Warmed up at 85 and 115

135

135

155

155

B1 - 1-arm bottoms up KB squats (KB at shoulder height) x 6/side, rest 45 sec

B2 - Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 4 sets

C1 - Strict pullup @ 31X1 tempo x 3-4 (add load to challenge as needed), rest 90 sec

C2 - Dip support hold on parallettes with shoulders externally rotated x 30 sec, rest 90 sec

C3 - Bottom of ring dip support hold x 30 sec, rest 90 sec x 5 sets

Used assisted PU machine with low assistance

+

Bar facing burpees - 30 sec AMRAP, 120 sec rest x 5 (all sets bigger than smallest set from last week)

10

10

10

11

11