New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
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| Row - 5x 1000m - rest 2 mins between each |
| Back squat - 20 Mins - build to your 1RM | ||
| ------ - | ||
| Back squat - Drop back to 60% of that load and complete a 4min AMRAP | ||
| - You must not drop the bar from your back if it does your AMRAP Test is over |
| For Time - | ||
| Bar muscle-ups - 3 Reps | ||
| Hand Stand Walk - 15m | ||
| Bar muscle-ups - 6 reps | ||
| Hand Stand Walk - 30m | ||
| Bar muscle-ups - 9 reps | ||
| Hand Stand Walk - 30m | ||
| Bar muscle-ups - 6 reps | ||
| Hand Stand Walk - 15m | ||
| Bar muscle-ups - 3 reps |
| Hang snatch - 5x3 From Blocks - Think speed and extension - set blocks up at mid thigh |
| Row - Steady state 3k | ||
| Ice Bath - 12 mins |
| - The back squats will be challenging hang in there | ||
| - No Bar MUs ? - Sub with - Chest to bar Pull ups (2 for 1) please. | ||
| - No HSW ? - Sub with - wall walks 5 for every 15m |