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Monday, April 12, 2021

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


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