12 April

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Pull-Ups

2 Chains (5/6/4/5/5/5/4)

0 Rest

1 Chain (5/5/5/4/4/4/5)

0 Rest

Unloaded (6/5/5/4/5/5/5)

Rest 90 Seconds, Repeat Until 100+ Strict Pullups Completed

*101 Reps

D. ēvoFIT Class

2m Amraps:

Station 1: Buy-in 200m Run

Max W/M Sit-Ups

Rest 1m

Station 2: Buy-in 250m Ski

Max Plated Zercher Squats

Rest 1m

Station 3: Buy-in: 250m Row

Max Torpedo Front Raises

Rest 1m, x3

E. 1 Max Set of Pull-ups

*20

Running Total of Strict Pull-Ups: 121

Training Session PM (130p)

A. Back Squats;

1x10 @ 215#

1x8 @ 245#

1x8 @ 265#

1x8 @ 285#

*Complete

B. Pull-Ups (Strict)

*87 Spread Out During Session

C. 3 Sets;

1k Row

25 Box Jumps (24) - Step/Down

22 BH Lunges In Place (40#) (Sub For Du's)

*6-7m Each Round

Total Strict Pull-Ups For Day = 208