Wednesday 4/19/17

Wednesday – 4/19/17

A1. Weighted Pull-Ups; 3-2-1-1-1-1 (6 sets), rest 1min

A2. DB Tate Press + DB Skull Crushers; 10+10reps x 6 sets, rest 1min
*Building to 1rm Pull-up over the course of the 6 sets

**Perform the tate press and skull crushers lying on floor and as a complex. So 20 reps total.

 

B. Three rounds for time of:
400 Meter Run
20 Pull-Ups
20 Push-Ups

 

Optional Accessory Work

Four rounds of:
15sec of DB Lateral Raises
15sec of Hercules Hold with Thumbs Facing Up

-rest 30sec

+

Rest 1min

+

Four rounds of:
15sec of DB Lateral Raises with Thumbs Facing Up
15sec of Hercules Hold with Palms Facing Up

-rest 30sec

+

Rest 2 minutes

+

Two rounds of:
30sec of Dumbbell Presses
30sec of Dumbbell Overhead Hold
– Rest 60sec