24
Apr
Monday “Nate” 4-25-16
Monday, April 25, 2016
Comp Strength
WT LUNGES/ PULL UPS
4 sets of:
Reverse Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds
Reverse Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds
Machine Strength
DB PRESS/RING ROWS/PLANKS
4 sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
Comp WOD
NATE
AMRAP 20 minutes:
2 Muscle-ups OR 2 Jumping Muscle UPs
4 Handstand Push-ups (Scale On Box)
8 2-Pood Kettlebell swings
2 Muscle-ups OR 2 Jumping Muscle UPs
4 Handstand Push-ups (Scale On Box)
8 2-Pood Kettlebell swings
Machine WOD
MACHINE NATE
AMRAP 204 Jumping Pull Ups
6 Push Ups
8 KB Swings
10 Box Jump/Step overs (jump on and over is ok)
6 Push Ups
8 KB Swings
10 Box Jump/Step overs (jump on and over is ok)