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
17.2
AMRAP 12
2 rounds
50ft dumbbell walking lunges @ 22.5/15kg
16 toes to bar
8 dumbbell power cleans @ 22.5/15kg
-then-
2 rounds
50ft dumbbell walking lunges @ 22.5/15kg
16 bar muscle-ups
8 dumbbell power cleans @ 22.5/15kg
-then-
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