Tuesday 17/11/2020

Session 1

Part A

In a 10:00 Window

Build to Todays Heavy

Deadlift x 2+2 *add deficit if possible

*2 Reps up to Mid-Patella

*2 Reps Normal

Followed by...

2 Sets @90% of todays heavy 2+2

Part B

4 Rounds for Quality

Rope climbs x 1-3

Barbell Fr. Rack Rev. Lunges x 20

Part C

50 Reps for time

Bend over rows @75% of BW

*Bar have to make contact with the chest

Session 2

Gymnastics Strength

Until Failure1+1, 2+2, 3+3, 4+4 ...

Str. Muscle up + Ring Dip

10sec, 20sec, 30sec....

Nose to wall

Rest as needed between exercises

End of program