6.29.16 “Irish Car Bomb”

June 28, 2016

FITNESS & LIFESTYLE

Skill:
10 minutes of Pullup Practice
Kipping or Butterfly

“Irish Car Bomb”
3 rounds
400m Run
30 Box Jumps (24,20)
15 Pullups

 

EXTRA CREDIT

ACCESSORY/CORE
A. 4×15 Band Pull aparts
B. 4×10 Pendlay Rows
Superset A and B with minimal rest

 

ENDURANCE
Choose ONE of the following sports:
Swim (M/Tu/W): 2 x 800m TT, Recover 4:00 between efforts
Bike (M/Tu/W): 2 x 10k TT, Recover 4:00 between efforts
Run (M/Tu/W): 2 x 2Mile, Recover 4:00 between efforts
Row (M/Tu/W): 2 x 2500m, Recover 4:00 between efforts

 

OLY
On the 2 Minutes:
7 sets of
3 Power Cleans + 1 Push Jerk
Work up to max weight

 

PERFORMANCE & SPORT

A. 50 Pullups – in the least amount of sets possible
each set should be max reps then rest about :60 seconds between sets

B. Pendlay Rows
4 x 6-8 reps – add weight each set

C. Seated Cable Row or Bench Kneeling Dumbbell Row
4 sets of 8-12 reps – add weight each set – last set should be to failure

D. “Irish Car Bomb”
3 rounds
400m Run
30 Games Box Jumps (24,20)
15 Pullups

E. EXTRA CREDIT
Todays OLY

 

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