Strength & Conditioning: 13 October 2015


A. Pull Ups 4 sets @ 1 RTF.  That's reps to failure.  That means leave about one rep in the tank and write down your numbers.  Clients need to find a pull up variation that they will fail on somewhere between 4-12 reps.  That could be inverted rows, ring rows, weighted pull ups etc.

B. Slow/Controlled Ring Rows 3x6-8 Reps
Find a variation of ring rows/inverted rows that can be done slow with control.  For tempo try 2 seconds concentric, half a second pause at top and 2 seconds eccentric. (2 seconds up, .5 second hold, 2 seconds down.)

Advanced athletes can elevate their feet.  Don't forget to warm up with an easy set or two.


WOD: Last Run Aug 5th

Four sets of 3-minute sprints of:
90s rest between.
5 Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.