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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