Strength & Conditioning: 10 December 2015


A:Continue Russian Pull Up Program from previous 3 weeks.  
Try to add one more rep. Sets of 4-8 reps, adjust weight/difficult if more than 4x8.

B: Practice Rope Climbs for abut 10 minutes.  Focus on minimizing number of pulls to ascend.  IE See if athlete can ascend to the top in 4 or fewer pulls.


5 Rounds for time @115/75
Complex of
5 Bentover Rows
5 Clean Pulls
5 Clean High Pulls
5 Cleans
Run 1 Lap