Train – ROWING TEST Test 500m for time on Rowing Machine = 1.25.8
GYMNASTICS AND CONDITIONING
a) Handstand Hold 3xmax effort = 19/3/33s
b) Strict weighted pull up Heavy set of 5 within 5 sets = BW/12/17/24/27
c) 3 HSPU’s every 30 secs for 10mins = 3 strict @2″ every 30 sec.
d) Hollow Arch Rock/GHD Sit Ups Tabata
HR = 12/11/10/8
GHDSU = 9/9/9/10
Front Squat Complex: https: //goo.gl/1t2MYA 3 SETS focus on a full grip in the front rack position.
A. Front Squat 3×3 reps that build up to a heavy set for the day = 135/138/140
3×3 reps at 75-80% = 115 all
B. Deadlift 3×3 that build to a heavy set for the day = 195/205/215
3×3 reps at 75-80% = 172 all
C. Push Press 3×3 that build to a heavy set = 108/110/113
3×3 reps at 75-80% = 90 all TNG