Thursday, 8/25
Base Camp, 8/27/2016
August 24, 2016
Ask the Coach: Keeping Count
August 25, 2016
Warm-Up
3 rounds of
6 Alt T Push-Ups
12 Alt Samson Lunges
6 Hanging Scap retractions
12 Plank Position Alt Shoulder Touches
Strength – TGU & Pull-Ups (30 Min)
Prep:
1 x 2 Alt Turkish Get-Ups (unweighted)
Work:
5 Rounds of
4 Alt Turkish Get-Ups
Near Max Strict Tempo Pull-Ups (X-1-2-1)*
Rest 2 Minutes
*Pull-up explosively, pause 1 count with chin above bar height, 2 count down, 1 count pause at full extension.
Scale to 3-5 L-Sit Assisted Chin-Ups (Barbell in rack, heels on the ground)
Met-Con
5 Rounds for time
10 Alt DB Plank Rows (5/side)
20 AbMat Sit-Ups
Cool Down
1 Minute OH Band stretch/side
