After yesterday’s deadlifts, your central nervous system may be a little fatigued! This means that you may feel “good” and not be too sore but you simply may notice the weights not moving as fast or feeling as light as they typically do. This is ok and expected. Give what you can with what you have today on the squats and do your best to not “fail” any sets, even if that means leaving a little potential in the tank. We will follow this same approach to next week’s sets to see what we can finish the month with! Today’s conditioning has strict pull ups which nicely act as a place where your heart rate will drop a touch. Use a band if you can’t do them and don’t kip today!
400m Run
__________
10 Banded pass through
10 Band pull a parts
10 Banded face pulls
2 rounds
_________
5 Scap push up
5 Scap pull up
:10 Handstand hold on wall or Free standing
5 push up
10 KB Swing
2 rounds
Every 2:30 x 5 sets execute
5-4-3-2-1
RXConditioning:
15 Strict Pull up
500m Row or 24/21 Cal Bike
21 GHD Sit Up (32 Abmat sit up)
4 rounds for time.
Intermediate:
15 Banded Strict Pull up
500m Row or 24/21 Cal Bike
21 GHD Sit Up (32 Abmat sit up)
4 rounds for time.
Baseline:
15 Leg supported Strict Pull up
250m Row or 12/8 Cal Bike
18 Abmat sit up (use band for sit up aide if needed)
4 rounds for time.
3×24 Hammer curl
+
3x 15 Banded face pull
