Wednesday 13 July 2011

Strength
Weighted Pull up 5rep max
If you can't yet do weighted pull ups do strict, 3 sets for max reps. If you can't yet do strict do horizontal rows

Conditioning
15 - 12 - 9 reps of:
Advanced: Sumo Deadlift High pull M135/F85lbs
                   Pull up, M40/F25lbs
Intermediate: Sumo Deadlift High Pull , M105/F65lbs
                       Pull up, M25/F10lbs
Beginner: Sumo Dealift High pull: M75/F45lbs
                 Strict Pull up

Cash out
Front lever, one minute aggregate work