7.26.16 “Pull My Chain”

July 25, 2016

Borges 2013!!!

FITNESS & LIFESTYLE

5RM Under-Hand Chest 2 Bar Strict Pullup or False Grip Chest to Ring Pullup
–perform at least 5 sets of 5 reps–lower bands or increase weight each set–

“Pull My Chain”
4 Rounds
6 Chest to Bar Pullups or 6 Ring Rows
9 Pullups
12 Toe 2 Bar
15 Burpees

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

CORE
Tabata situps
Tabata Planks
6 rounds each
Alternate between movements

ENDURANCE
Choose ONE of the following sports:
5-8 rounds
Swim (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates
Bike (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Run (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Row (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates

OLY
3 Position Squat Snatch (Floor, below the knee, vertical high hang)
rest :90 Seconds between sets
Work up to heaviest possible

STRENGTH
DB/KB Bench Rows or Bent over Barbell Rows
4 x 6-10 reps – add weight each set – last set should be to failure – heavy

 

PERFORMANCE & SPORT

START WITH TODAY’S ENDURANCE IF YOU NEED WORK IN THIS AREA

A. 5RM False Grip Chest to Ring Pullups
–practice for strict MU

B. Pendlay Rows
5 sets of 5 reps – add weight each set – last set should be to failure – heavy

C. DB Rows
4 x 6-10 reps – add weight each set – last set should be to failure – heavy

D.”Pull My Chain”
4 Rounds
6 Chest to Bar Pullups
9 Pullups
12 Toe 2 Bar
15 Burpees

E. Extra Credit OLY or ENDURANCE

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