Started doing the standing desk today at work again. Did it for a few months about 3 years ago. I think this will help me keep my shoulders externally rotated for the majority of the time I'm at work.
---
Practice Muscle Ups for 15 minutes
Practiced getting more explosive hip extension on the way up and catching higher in the dip
---
For Time:
60 Chest to Bar Pullups
Every time you come off the bar, Run 200 meters
60 Chest to Bar Pullups
Every time you come off the bar, Run 200 meters
3:43 - 3x20
I think I could have done 30 in the first round but probably not 30 in the second
I think I could have done 30 in the first round but probably not 30 in the second
---
3 sets:
90seconds AMRAP: 5 Power Cleans, 135/95lbs, 10 Pullups, 30 DU's
30 seconds rest
90 seconds AMRAP: Row
30 seconds rest
90 seconds AMRAP: 5 Front Squats, 135/95, 15 Burpees
30 seconds rest
90 seconds AMRAP: 15 KB Swings, 10 Box Jumps
30 seconds rest
90seconds AMRAP: 5 Power Cleans, 135/95lbs, 10 Pullups, 30 DU's
30 seconds rest
90 seconds AMRAP: Row
30 seconds rest
90 seconds AMRAP: 5 Front Squats, 135/95, 15 Burpees
30 seconds rest
90 seconds AMRAP: 15 KB Swings, 10 Box Jumps
30 seconds rest
1+6, 1+5, 1+5
~330m x 3
1+6, 1+6, 1+6
1+1, 1+3, 1+7
~330m x 3
1+6, 1+6, 1+6
1+1, 1+3, 1+7
---
Not for time: 5 minute Ab Circuit:
5 Hollow Rocks
5 Left Circles
5 Candle Sticks
5 Right Circles
10-15 minutes: Smash your glutes and hamstrings
5 Hollow Rocks
5 Left Circles
5 Candle Sticks
5 Right Circles
10-15 minutes: Smash your glutes and hamstrings
yes this was actually programmed and it was hard as shit - you guys should try it at home
No comments:
Post a Comment