WATCH YOUR FINGERS AND THUMBS BEFORE RACKING BAR!
With a continuously running clock do 1 pull-up the first minute, 2 pull-ups the second minute… continuing as long as you are able. Immediately after last failed round, run 6 laps (930 m).
With a continuously running clock do 1 muscle-up the first minute, 2 muscle-ups the second minute, 3 muscle-ups the third minute…continuing as long as you are able. Run 310 m (2 laps) Repeat ladder for dead hang pull-ups…Run 310 m. Repeat ladder for Kipping Pull-ups…Run 310 m.
1. Bench Press- 5 sets of 5 reps, work up to a heavy 5RM; rest 2-3 min b/t heavy sets.
2. DB Bench (bench max)- 2 set of max reps @ 20% of 1RM; rest 1 min b/t sets.
Posted on: April 10, 2011admin