Friday 8.16.19



A. Bench Press 


  • Increase weight each set.  5th set should be heaviest 


B. Complete sets in order

3 sets 

1. 400m Prowler Push  70#/50#

Rest 60 seconds 

2. 20 Dumbbell Thrusters 50/35

Rest 60 seconds 

3. 30 Cal Bike 

Rest 60 seconds 

4. 4 Rope Climbs 

Rest 2 Mins between sets 

( you can start at any number just as long as you do all four movements)


Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets Max time, flex arm hold

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

B. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion.  Quality vs Quantity 

    • Use band if needed

C. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches