TUESDAY 5TH SEPTEMBER

STRENGTH WORK:

SUMO DEADLIFT:

5X5 @ 65-75% 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)

INCREDIBLE HULK –

2 MIN AMRAP /REST 1MIN X7

5 DEADLIFTS @ 52.5/35KG

5 HSPU

5 FRONT SQUATS

5 SHOULDER TO OVERHEAD

5 T2B PROGRESSION

**NOTES

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

WOD: FAST INTERVALS FOCUSED ON INTENSITY AND MAINTAINING REP TARGET PER ROUND. PICK UP WHERE YOU LEFT OFF EACH TIME.