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Tuesday 11.26.13

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David and Joel doing their best to recover between sets of prowler pushes. Ouch.

101

A1. Floor press, 4x8 @ 41X1 
A2. Ring row, 4x8 @ 40X1

Notes: A1 and A2 on a 4 minute clock. Work with a partner. They spot you when you're doing your FP, then you spot them when they're doing their FP. Then you do your ring rows. Then they do their ring rows. This is the exact same tempo and set/rep scheme as last Thursday. Therefore the variable that needs to change is the weight you're using. If possible, try to start your first workset today as close as possible to your heaviest workset from last Thursday. Then go up if able.

+

On a 4 minute clock: 
25M/15F cals on AD
10 kipping pullups, C2B/regular
x5

 

Notes: Complete the work in each set as fast as possible. Whatever time remains in the 4 minutes after completing the pullups is your rest. Those that can to C2B should do C2B.

201

A1. DB floor press, 4x8 @ 41X1 
A2. Pullups (supinated), 4x8 @ 40X1

Notes: See 101.

+

On a 4 minute clock:
M-300m/F-200m row
M-5/F-3 muscle-ups x5

Notes: Complete the work in each set as fast as possible. Whatever time remains in the 4 minutes remains after completing the muscle-ups is your rest. Don't pace.

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