Ryan & Janel 140207

PART I:  Day 2 of our Pulling Program

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.

In between sets build to a challenging squat clean (max 2 reps) 


PART II:  Strength & Conditioning!

Complete 50 Burpees over the bar

5 Power Cleans (@75% of PART I or 115/45), then burpees over the bar for the remainder of the minute
5 Front Squats, then burpees over the bar for the remainder of the minute
5 Back Squats, then burpees in front of the bar for the remainder of the minute