Kate K perfecting the Bar-Hop Burpee.
MetCon:
Pull Up Progression Cycle Week 1:
3 x Max Hang from bar (rest 90 sec between sets)
*Goal is to hang for 30 sec each set without coming off of bar.
+
For Total Time:
A. 5 Rope Climbs
B. 50 Push Press – (95/65)
C. 100 Ab Mat Sit-ups
D. 150 Double Unders
Rest exactly 3:00 Min between each part. Once you start one portion, you must complete it before moving on.
Strength & Power:
Pull Up Progression Cycle Week 1:
3 x Max Hang from bar (rest 90 sec between sets)
*Goal is to hang for 30 sec each set without coming off of bar.
+
Shoulder Press
5-5-5-5-5-5
All sets done @ 70-80% 1RM (Rest2:00-3:00between sets)
+
10-7-4 (Choose weight where you get at least 10 on first set and no more than 15, rest 60 sec between)
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3 Sets x 20 Reps (10 each side) Floor Wipes
Elite Training Camp:
Squat (BW)
Press/Push Press
Pull Up
Don’t Wait To Train: Perform Better at A Younger Age By Getting Strong
