5/16
Strength
Work up to 1rm of weighted pullups - BW (205#) + 110#
Drop sets of weighted pullups : +70# x 4, +50# x 6, +25# x 10, +10# x 10, BW x 11, 40# resistance band x 15
Skill
a) Double Unders (250) : 25, 34, 19, 14, 4, 5, 5, 5
b) UH Grip Chins (50) : 5, 5, 7, 7, 5, 8, 7, 6
DU Penalty - Push ups : (139) - 35, 30, 20, 20, 27, 7
Comments
- I may post the video of the 1rm....then again, this is GB....may come back to haunt me.
- For "Skill" you try and complete them both in the same amount of sets. All sets are unbroken or with no more than a 2 sec pause between reps. If you finish one before the other you have penalty exercise. DU penalties are pushups and the UH Grip Chins are Burpee Box jumps. So, as above I finished my UH chins before I was done with my DU. I only managed 111 of the DU and had 139 pushup penalty. Fuck my life.