Monday

CLASS PROGRAM

A.) Week 3 HSPU progression

 

3 minutes max effort

 

-Strict Parallette HSPU- 

 

Int: kipping 6/4” deficit

Scaled: strict

mod: strict + pads

 

B.) 3 rounds for time  

 

12 strict HSPU

9 Hang cleans 155/105

6 bar muscle ups

 

 

scaled: kipping, 115/85, C2B

 

——————— 

 

C.) Strength

 

Bench

5x5, 3 second descent, 1 second pause @ 60%

 

5 rounds

5 heavy DB strict press

10 DB row


-work up to heavy set of 3 strict chinup

 

3 rounds

10 DB curls

10 DB OH tricep extension

10 DB side raise

  

D.) Complete with intensity : 

 

8 mile run (2 weeks out from half marathon) 

 

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