Thursday, 11/10/11

Warm-Up:
3 Rounds:
Run 400m
5 Strict Wide Grip Pull-ups
10 Games Push-ups (hand release)
10 OH Squats

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)
Abs

Int/Advanced Strength:
A. ME Bench + bands or chains: 1, 1, 1, 1, 1
--All sets at or above 90%
B. Pull-ups: 3, 3, 3, 3, 3 (3RM) -all at or above 90%
C1. Barbell Shrug: 3 x 6-8
C2. Abs

MetCon:
5 mins to get max muscle-ups without failing.
--If you fail an attempt, you're done.
Then:
15 rounds for total time:
20m sled sprint 90/45#
3 Burpees
Rest completion time