Monday 15.1.18

Back Squat

5 sets of 4 reps @ 83% of 1RM

Rest 2 minutes between sets

Weighted chin ups (supinated grip)

3 sets of 3 reps with a 5 second hold at the top of each rep

Rest 90 seconds between sets

*add weight if possible



2 rounds

50ft dumbbell walking lunges @ 22.5/15kg

16 toes to bar

8 dumbbell power cleans @ 22.5/15kg


2 rounds

50ft dumbbell walking lunges @ 22.5/15kg

16 bar muscle-ups

8 dumbbell power cleans @ 22.5/15kg


Repeat first 2 rounds, and continue repeating every 2 rounds until 12 minutes is up

*if you do not have bar muscle-ups scale to chest-to-bar pull ups/pull ups/ring rows

**if you have bar muscle-ups perform as many reps as possible within 90 seconds - log total and move on to power cleans

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