June 15 2018

Class at 5PM Today

Conditioning:

For Time: 

Run 800M 

30 Med Ball Cleans

30 Pullups

Run 600M 

30 Med Ball Cleans

20 Chest To Bar Pullups

Run 400M

30 Med Ball Cleans 

10 Bar Muscle Ups

The goal is to increase the difficulty on the pulling movement as the workout goes on. Obviously some movements may be too difficult or impossible for some people to complete effectively but that does not mean the same stimulus can not be achieved by scaling the movements or exercises.  If you have pullups but not multiple chest to bar pullups maybe you are replacing the first set with 50 Jumping Pullups and then making your 2nd round the 30 pullups and then replacing the muscle ups with a Barbell Row or set of strict pullups.  Scaling options may include Jumping or banded Pullups, Ring Rows, Barbell row (reverse grip or overhand), strict pullups, etc.. Get creative and challenge yourself - in the end you will still get more fit. 


Strength:

Bench press

8-8-8-8