Strength

Back Squats
4 sets of 6 across
Start at 70% of 1RM
Target a 5lb increase each week

WOD

4min AMRAP
8 Chest to Bar Pull-ups
10m Overhead Walking Lunge 95/65
8 Bar-Facing Burpees
10m Overhead Walking Lunge 95/65
4min Rest
4min AMRAP
8 Chest to Bar Pull-ups
10m Overhead Walking Lunge 95/65
8 Bar-Facing Burpees
10m Overhead Walking Lunge 95/65
4min Rest

COMP HW

BPS Day 9
3 Rounds for Quality
200 Meter Legless Row (Talking Pace)
10 Controlled Kips on pull-up bar
30 Seconds Hanging from Pull-Up Bar
80m (1 lap of turf) Farmer's Carry 53/35 in each hand (or lighter, should be easy)
5 Inch Worms

3 Rounds NFT
10 GHD Sit-ups
10 GHD Hip Extensions

Comment

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