Tuesday, 5 June 2018

Part A:
5 Rounds w/:90s rest

5 x Strict weighted chest to bar
Goal is to build to heavy 5 strict CTB – use DB’s between feet or weighted belt/vest to add weight.

C: 5 Strict C2B or Pull up unweighted
M: Eccentric pull up (3 sec negative)

Part B:
40 TTB
30 Dumbbell Box Step Overs (50/35) (24/20”)

15 minute cap

C – 40 HSPU / 30 TTB / 30 Box Step Over (35/25)
M – 30 Box HSPU or Seated Strict Press, 30 Straight Leg Raise, 30 box step overs (25/15)


Yesterday you settled under a heavy barbell and hit (hopefully) a new PR for the complex. Today, we’re working those gymnastics skills and mixing it with a seriously grind-y movement in DB Box Step overs.
Part A today will start a 4 week mini strict pull-up cycle. Strict pull-ups are great for your overall strength, and, more importantly, great for shoulder health and stability. If you have the ability, add weight.


Circuit Fit (630/730p)
AMRAP 25 mins
200m Run
20 Air Squats
20 V-Ups