Thursday 25/07/18

Weightlifting

Back Rack Lunge

20min. for this superset section:

5 Sets:

5 reps on each leg (so 10 total)

immediately into;

10 RDL's (straight leg deadlifts)

*Lower the bar by moving your butt back as far as you can. Keep the bar close to your body,

your head looking forward, and your shoulders back. Done correctly, you should reach them maximumrange of your hamstring flexibility just below the knee to shin area.

Metcon

Metcon (Time)

For Time:

16-12-8

DB Thrusters 22.5/15 single arm

Pull-Ups (kipping)

immediately into;

16-12-8

DB Lunges 22.5/15

Pull-Ups (kipping)

SERIOUS booty work today. That bum is going to be sore. If you need to scale the pull-ups on this that's fine. Maybe do 10-8-6 depending on your level, but keep the lunge and thrusterw weights

5-5-5 Muscle Ups on both sections that can progress. You can scale that to 3, 2, or even 1 ify youreally want to do muscle ups