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Wednesday, September 7th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A.Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest 45-60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45-60 seconds

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110

Rest 45-60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B.Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters

 

Performance

A.Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Pull-Ups

Run 400 Meters