12
Jan
Friday, January 13, 2017
VOD
19 See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland. Isaiah 43:19
Strength
1)10 x 3 HB Back Squat, start at 75% and build to a final heavy 3 sets, rest to recover betw sets
2)4 x 10 Strict Shoulder Press, max load ea set, rest to recover betw sets
3)8 x 3 Weighted strict pull-up
Skill work
Task/skill at your own pace/tempo & in any order:
7 rope climbs
25/25 pistols
50 GHD Sit-ups
3 min of L Sit Hold
7 rope climbs
25/25 pistols
50 GHD Sit-ups
3 min of L Sit Hold
Additional Work
2-2-2-2-2-2-2 Dead lift