THURSDAY

 
Strength

10-8-6-4-2 Reps for load:

Bench press

Weighted chin-up (supinated grip)

 

*Perform a new round every 3:00

 

Today’s upper body strength work should see challenging yet unbroken sets, whereby athletes will change loads up across sets according to fatigue and continuing to maintain a full range of motion.

 

WOD

14 min EMOM

Bar Gymnastics

Athlete choose their movement and rep scheme

Options: –

–          Pull Up (any variations)

–          BMU (any variation)

–          Pull Over

 

Athletes should choose a challenging but repeatable movement, or set of movements, for the EMOM. Focus should be on skill progression then volume, not the other way around.