Stick to tempo to develop muscular firing strength.
3 x 5 reps of chest to bar chin-up with a six second negative
2 x max-rep pull-up with five-second negative
2 x chin-up max hold 30 seconds or more.
3 x 5 reps of chest to bar chin-up with a six second negative
2 x max-rep pull-up with five-second negative
2 x chin-up max hold 30 seconds or more.
In Between Sets: GHD Back Extensions & Warm Up Push Press
PART II: Conditioning
3 Rounds For Score
1/2 Tabata Air Dyne (Cals)
40 Sec Max Push Press 85
Rest 1 Min Between Rounds
1/2 Tabata Air Dyne (Cals)
40 Sec Max Push Press 85
Rest 1 Min Between Rounds
PART II: R1(38), R2(33), R3(34)
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