08/31/2015

 In Blog, Workout of the Day

Monday:

A.
Fitness:
OTM : 8
1-3 strict pull ups or 3-5 Negative Pull ups

Athlete:
OTM 8:
Heavy single Pull up (work up in weight)

B.
Fitness:
8-6-4-2
Power Clean
Burpee Box jump
Pull up/dips (or progression)

Athlete:
8-6-4-2
Power Clean
Burpee Box Jump
Muscle up

Goal: A. If you can not do more than 3-5 strict pull ups then work on negative pull ups
B. Power cleans should be challenging, should not be able to tap and go more than 3 at a time. about 80% of 1 rep. If you can do strict pull ups and dips then work on MU progressions

Basic: http://crofton.rx.sitesasrx.net/2015/08/30/08312015/ ‎

Hope everyone had a wonderful weekend!

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