Strength & Conditioning: 05 Oct 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.

Look at numbers from last week.  If for example, you got: 5,4,3,2 try to beat total reps by 1-2 total reps.  Add reps to the back end.  For example improve to 5,4,4,2. 

B: Bentover BB Row 3x6-8
Shins vertical, back straight, bar to belly button with pause at the top.


"Helen"  - Last Run on May 20th and July 22

400m run  (2 laps.)
21 KB swings(24/16)
12 pull ups