10.25.16 “WORK/REST Ring Dip-Pulups-Run”

October 25, 2016

FITNESS & LIFESTYLE

WARM UP
10 Minutes of
AGILITY LADDER Drills
Pick 4-5 exercises
perform 2 sets starting with the left leg and 2 sets starting with the right leg for each exercise
Follow this link for some examples :
http://www.kingsportstraining.com/blogs/training-blog/7694405-13-speed-and-agility-ladder-drills-for-faster-footwork

METCON
“WORK/REST Ring Dip-Pulups-Run”
5 Rounds
400m Run
10 Chest 2 bar pullups
10 Ring Dips
Rest :60

L2
5 Rounds
400m Run
10 Pullups
10 Box Dips or Banded Ring dips
Rest :60

L1
5 Rounds
200m Run
10 Strict Banded Pullups
10 Box Dips
Rest :60

CORE CASHOUT
1 minute plank
rest 1 minutes
1:30 plank
rest 1 minute
2:00 plank
rest 1 minute
max plank hold

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
1 minute plank
rest 1 minutes
1:30 plank
rest 1 minute
2:00 plank
rest 1 minute
max plank hold

ENDURANCE
Choose ONE of the following sports:
(Mon, Tue or Wed)
Row 30 Minutes – max distance
or
Run 30 Minutes – max distance
or
Airbike 30 Minutes – max distance

Maintain a steady pace at 85% effort

STRENGTH
Bench Press
8-6-4-2-2-2

 

SPORT & PERFORMANCE

A. WARM UP
10 Minutes of
AGILITY LADDER Drills
Pick 4-5 exercises
perform 2 sets starting with the left leg and 2 sets starting with the right leg for each exercise
Follow this link for some examples :
http://www.kingsportstraining.com/blogs/training-blog/7694405-13-speed-and-agility-ladder-drills-for-faster-footwork

B. OLY
EMOM 10 Minutes
1 Power Snatch
start at 50-60% 1RM
add each set up to a max for the day

C. STRENGTH
Snatch Pulls
4×4 at 100% 1RM
use straps if you got em

Bench Press
8-6-4-2-2-2
–Superset the snatch pull and bench press with minimal rest–

D. METCON
5 Rounds
400m Run
10 Muscle Ups
Rest :60

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Andy 19:28 rx
    Joe 20:25 rx
    Tim 19:47 reg pull-ups

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