Sport
1.bench 10-6-6-6 work to a heavy 6 in 12 min.
2a.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.
2b.max UB deficit HSPU x 5
for total time:
-10 kettlebell swings #70m #53f
-500m row
-10m/7f muscle ups
rest 3 min.
-10 kettlebell swings #70m #53f
-40 wall ball #20m #14f
-8m/5f muscle ups
rest 2 min.
-10 kettlebell swings #70m #53f
-30 cal. bike
-6m/3f muscle ups
Performance
1.bench 10-6-6-6 work to a heavy 6 in 12 min.
2a.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.
2b.10 sec. HS hold + max UB HSPU x 5
for total time:
-10 kettlebell swings #70m #53f
-40 burpees
-8m/5f muscle ups
rest 3 min.
-10 kettlebell swings #70m #53f
-30 cal. bike
-7m/4f muscle ups
rest 2 min.
-10 kettlebell swings #70m #53f
-20 cal. row
-6m/3f muscle ups
Fitness
1.bench 10-6-6-6 work to a heavy 6 in 12 min.
2.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.
for time:
-30 1 arm dumbbell power snatch (pick your own weight)
-40 split jumps
-20 double unders
-30 wall ball #20m #14f
-10 shoulder to overhead anyway #95m #65f
-20 power clean #95m #65f
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Jane getting strong.
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