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)