New Cycle - Definition Week
This week is the first of a 8 Week circle.
In 8 Weeks we will test exactly this week again. Please note all results.
WORKOUT OF THE DAY
WARM UP 3 rounds for quality of:
Banded Lat Stretch, 1 min
10 Scap Push-ups
3 Negative Push-ups
10 Bent Over Barbell Rows, 20/10 kg
Knee Hug To Walking Lunge, 10 m
SKILL Work on pull-ups or the pull-up progression for 10 minutes.
SPEED I Row 500 m This is an all out effort for time.
METCON For quality:
5 rounds for time of:
7 Strict Pull-ups
5 Sumo Deadlifts, pick load (heavy)
25/20 Row Calories
Rest, 2 mins
SPEED II Row 500 m This is an all out effort for time.
*The second time 500m row you will not be allowed to see the monitor. When you get down the rower see the difference from the last row an do for every 5 Meter difference -> 1 Push up
COOL DOWN For quality:
Banded Lat Stretch, 2 mins
Overhead Band Stretch, 2 mins
Hamstring Stretch, 1 min