Tuesday, 22 sept 2020

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Tuesday, 22 sept 2020

Category : Uncategorized

Bar Muscle-Up Stamina
5 Rounds, based on your specific percentages:
35% Max Bar Muscle-Ups
3 Power Cleans
Rest 2:00 between sets.

Set 1: Max Bar Muscle-ups+ 3 Power Cleans
Set 2: Max Bar Muscle-ups+ 3 Power Cleans
Set 3: Max Bar Muscle-ups + 3 Power Cleans
Set 4: Max Bar Muscle-ups + 3 Power Cleans
Set 5: Max Bar Muscle-ups + 3 Power Cleans

Conditioning
“Pipe Down”
21-15-9:
Power Cleans (115/85)
Hand-Release Pushups

Directly into:

21-15-9:
Push Presses (115/85)
Toes to Bar

Aerobic Capacity
On the 5:00 x 5 Rounds:
21/15 Calorie Bike Erg
15 GHD Sit-Ups
21/15 Calorie Row