Train Like It's the Open
1. Three sets, not for time, of:
Rope Climb x 2-3 ascents
(Use the MU station. start each climb from an L-seated position on the floor - you may use your feet once you're off the ground)
Dragon Flags x 4-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
2. Every 10 minutes, for a total of three sets, complete the following as
quickly as possible, and then rest the remainder of the 10 minutes:
Run 1200 Meters
20 Kettlebell Swings (32 kg)
15 Pull-Ups
3. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
quickly as possible, and then rest the remainder of the 10 minutes:
Run 1200 Meters
20 Kettlebell Swings (32 kg)
15 Pull-Ups
3. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
1. Done. I had never heard of or done dragon flags before; very interesting. Getting stronger with nose to wall. Added 25 hollow rocks per rd. I love rope climbs especially when I now have a 15 ft rope hanging from a tree in my backyard, thanks to me husband!
ReplyDelete2. Done even though I still can't do pullups without a band n I hate that!
3. Done used 25# DB
4. Also did zercher squats 5@45,5@65,3@75,3@85,1@95,1@110
5. Worked on C&J to 100