FRIDAY 1ST SEPTEMBER

SUMO DEADLIFT:

5X5 @ 60-70% MAX DEADLIFT.

IN BETWEEN SETS CHOOSE ONLY 1 EXERCISE UNDER EACH ‘PUSH AND PULL’ TO COMPLETE.

PULL:

–        3-5 ROPE PULLS

–        1-3 ROPE CLIMBS

–        1-2 LEGLESS ROPE CLIMBS

–        7 CHEST TO BAR PULL UPS (2 SEC PAUSE AT CONTACT)

PUSH:

–        7-10 BACK PACK PUSH UPS

–        5-7 RING PUSH UPS

–        3-5 RING DIPS (ADD WEIGHT IF NEEDED)

5 X 3 MINUTE AMRAPS

1 MINUTES REST:

ACTIVE:

5 DB THRUSTERS

5 SUPINE ROW

5 AIR SQUATS

ATHLETIC/COMPETITIVE:

3 SQUAT CLEANS @60/40KG

1 ROPE CLIMB / 7 SUPINES

9 AIR SQUATS

**NOTES

CARRYING ON FROM LAST WEEK, GOING A LITTLE HEAVIER ON THE SUMO DEADLIFTS AND INCLUDING THE SAME ‘PUSH, PULL’ STRENGTH WORK.