Monday 6.6.16
A.
15 Minutes to find Back Squat 1rm @ a strict 30X0 tempo
rest 10 minutes
then hit max reps at 85% of your 1rm @ a strict 30×0 Tempo, if you break tempo, terminate the set.
B.
1 attempt at max unbroken push ups at 30X1 tempo
1 attempt at max unbroken pull ups at 30X1 tempo
Note:
If you cannot perform max push ups, perform a max set that is pretty at an incline
If you cannot perform a max set of pull ups, perform lat pull down at a 30×1 tempo for a heavy 3
C.
15 minutes to find Heavy set of 8 for each leg in the Split Squat @ strict 3010 tempo
rest 60-90 seconds between legs to ensure you feel recovered enough to perform the opposite leg
D.
1x Max effort Sorenson test (GHD Hold)
Note:
You get 1 warning if your back positions falters, the second warning is a termination of set
E.
1x Max Effort Side Bridge Left, 1x Max effort side bridge right
rest 60-90 seconds between sides to ensure you feel recovered enough to perform the opposite leg
2016 06 06