A1. Turkish Get Ups
2 reps per arm x 5 sets; rest 30 sec
A2. Pull-ups
Beginners: 1 negative, x 5 sets
Intermediate: 1-5 chin-ups or pull-ups x 5 sets
Advanced: 1 arm chin-ups, 1 rep per arm x 5 sets
B. Deadlifts 165/225 x 9
box jumps 20/24" x 9
burpees x 9
rest 4 min
5 sets
I like the look of this one. I'm thinking tomorrow would be a good time to do it.
ReplyDeleteIf you are unsure of the one arm chin-ups have comrade Chris help you out.
ReplyDeleteYou should also do 1 arm scap activation as a warm-up.
ReplyDeleteI'm really I'm the beginner/intermediate for pullups. Need to get that shoulder strength back. I did that scap movement in the warmup along with some band stretches. A1 and A2 using 35 and 45lb kbs. One side much weaker.
ReplyDeleteOnly had time for 3 rds of the last part and used 205lbs. 1:45, 1:25 and 1:00 flat for the last one. I was timed and pushed for round three. Apparently I slack it a bit when it's me timing myself. My guess is that 2 more rounds would have been 1:10 or so. Very tough IMO.
You got faster! What is IMO?
ReplyDeleteIn my opinion. I tend to text a lot and abbreviate too much. I hope I'm not the only one that found this one a difficult one.
ReplyDeleteI thought it was some fancy abbreviation for weightlifting. I think folks enjoyed the rest because they were able to sustain their power and intensity.
ReplyDelete