Monday, April 27, 2015

WARM UP
5 minutes of joint prep
A1. stationary cossacks x 10 reps x 2 sets
A2. trap 3 stick raises on your belly x 10 reps plus 30 sec hold. Bodyline and supinated grip.
x 2 set
A3. 30-60 sec passive hang followed by a more advanced progression x 2 sets 

TESTING
A. chest to bar kipping pull ups as quickly as possible. Pick your set/rep scheme below. This does not have to be unbroken.
5 reps x 3 sets; rest exactly 2 minutes.
10 reps x 3 sets; rest exactly 2 minutes.
15 reps x 3 sets; rest exactly 2 minutes.
20 reps x 3 sets; rest exactly 2 minutes.
25 reps x 3 sets; rest exactly 2 minutes.

Your goal is to maintain your time.

If you are not ready to kip, ie, you don't have a 30 sec eecentric, either do iso holds at the top of the chin up, eccentrics or ring rows

Please do a 500 meter row at 60% intensity.

B. Row 30 sec @ 100% followed by 30 sec at 50% x 10 sets.
Rest 5 minutes.
Repeat