Workout #1:
5 100m Gorilla
3 200m Gorilla
1 400m Gorilla
3 200m Gorilla
5 100m Gorilla
Notes: A Gorilla = Sprint down, jog back. Done continuously until the total number of reps is reached. A 100m Gorilla means you sprint 100m, then jog 100m to start, so total distance is actually 200 m.
Workout #2:
Warmup:
25 Muscleups (Assisted after failure)
5x:
Max Reps Alt Incline DB Press @ 70# (9-8-7-6-6 ea)
5 Clapping Pushups
10 Dips
5x:
3 Pullups @ 45#
6 Pullups @ BW
9 Inverted Row
30 LDBR @ 70# (14-16)
30 BP @ 135# + 4 Chains (13-9-6-2)
3x:
10 Pushups
5 CTB Pullups
5 100m Gorilla
3 200m Gorilla
1 400m Gorilla
3 200m Gorilla
5 100m Gorilla
Notes: A Gorilla = Sprint down, jog back. Done continuously until the total number of reps is reached. A 100m Gorilla means you sprint 100m, then jog 100m to start, so total distance is actually 200 m.
Workout #2:
Warmup:
25 Muscleups (Assisted after failure)
5x:
Max Reps Alt Incline DB Press @ 70# (9-8-7-6-6 ea)
5 Clapping Pushups
10 Dips
5x:
3 Pullups @ 45#
6 Pullups @ BW
9 Inverted Row
30 LDBR @ 70# (14-16)
30 BP @ 135# + 4 Chains (13-9-6-2)
3x:
10 Pushups
5 CTB Pullups
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