Wednesday - 12/5/17

CLASS PROGRAM

“Jackie” 

1000m row

50 thrusters 45/35

30 pullups

—— 

5 min rest

—— 

1000m run

20 clean n jerks 135/95

10 bar muscle ups

A.) Jackie

B.) total time to complete workout

—————- 

C.) Conditioning

5 rounds

250m swim

2 min rest

- cool down , 100m breast stroke, 100m side stroke, 100m back stroke

D.) 321 BarMU - skills

- 5 rounds, every 2.5 mins

30 sec dead hang

ME chin over bar hold

- chin up grip

complete 25 reps in each segmented strict chinup

* consider a full range if motion strict chinup, from top to bottom to be cut into 3 portions. 

A to B being bottom 1/3 of rep

B to C being middle 1/3 of rep

C to D being top 1/3 of rep

you will complete small range of motion chinups STAYING IN EACH PORTION. So 25 small reps in A to B, B to C, and C to D.

- 25 strict chinups

- 3 x 20 lever hollow kips (perfect form W/ big lean back)