Monday- Squat/Pull ups 1-18-16

Monday, January 18, 2016

Comp Srength

BACK SQUAT

1 X 20 : MAX

1 X 10 : SAME Weight

Rest 3 min btw

BACK SQUAT

3 X 10 : MAX

“UPPER STRENGTH AMRAP 15”

15 Min AMRAP
Conditioning version:

3x Pull Ups,

6x Hand Release Push Ups,

9x Bumper Plate Sit Ups (bumper plate overhead)

the ‘strength gain version’:

3x Strict Pull Ups,

6x Ring Push Ups or Dips (strict)

9x Bumper Plate Sit Ups,

rest 30 sec after each round

“MACHINE UPPER AMRAP 15”

15 min AMRAP
3x Pull Ups,
6x Push Ups,
9x Sit Ups

20 supermans

30 sec side plank (ea. side)

Pulling Volume Work

Strict Pull Ups
5x 3-3-3-3 (5 sets of 3-3-3-3)
Rest 20sec + 2 min (20sec btw 3’s 2min btwn sets)