TODAY'S WORKOUT
PULL-UP LADDER
1-10 pull-up ladder
Looks like...
- 1
- 1 + 2
- 1 + 2 + 3
- 1 + 2 + 3 + 4
- 1 + etc.. to + 10
Drop from bar and only rest as much as you need to complete next set. STRICT PULL-UPS. If you will not complete the ladder, then kip.
Then:
BENCH PRESS
1 x As many reps as possible at bodyweight (as much as you weigh on the bar), or 70% of 1 RM, which ever is heavier. If you cannot handle BW, then 70%.
Rest 3 minutes
5 sets of 3 reps @ 80%
Rest 3 minutes
3 sets of as many push-ups as possible with 60 sec rest b/w efforts.
Rest 3 minutes
2 x 40 V-ups
Next:
3 x 400m sprints ALL OUT EFFORTS
1:1 work to rest
Lastly, MENTAL TOUGHNESS WORK:
Hold plank as long as possible (COMPARE to last week!!)
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed