Monthly Archives: May 2017

TUESDAY 5.16.17

 

OTM 7: ttb +1 from last week rest

5 min

OTM 6: 2 weighted strict pull-ups (strict weighted/stict/ strict singles/ slow negatives 3sec/assisted ring pull-ups from floor)

3 rounds

20 strict hspu

7 muscle ups

tuesday 5.9.17

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Great pic of Pat. Don’t even think of doing HSPU on the logo today. 🙂

coaches choice +YTI: 2×5 + dynamic before WOD

OTM 6: ttb +1 from last week rest 5 min

rest

OTM 5: 2 weighted strict pull-ups (strict weighted/stict/ strict singles/ slow negatives 3sec/assisted ring pull-ups from floor)

21-15-9

strict HSPU

box jump over (30/24)

10 cap

Strict hspu

strict to 1 pad

kip no pad

tri pod sets of 7 or smaller use to build strength/ db kneeling lunge heavy

friday 5.5.17

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dynamic

FRONT SQUAT: 4×2

Work at 80% of your 1RM Front Squat.

Target 10lbs increase / week if work sets are above 285lbs.

Target 5lbs increase / week if work sets are below 285lbs.

3 rounds

15 fs 165/115

75 du