Mon Apr. 7 "The Admiral"

Move

1) 4 Sets:
5 Banded Pull Ups
3 Kneeling Medball Slams

2) 5 Rounds
10 Burpee Jumping Pull Ups
10 Goblet Squats
10 Step Ups
Rest 30 Seconds

Train

1) Strict Pull Ups: 4 Sets (Building)
5 Strict Weighted Pull Ups
3 Kneeling Medball Slams

2) The Admiral

3 Rounds For Time (Time Cap 20 Minutes)
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24/20”)

Stimulus

1) You will be building in weight over your sets of pull ups, making them increasingly more difficult. This may be maintaining bodyweight pull ups or slowly decreasing bands. You will follow each set of pull ups with 3 medball slams. Use a D-ball or heavy wall ball.

2) This workout involves large sets of movements, staying at a slow consistent pace. Pick reps and weights that allow you to complete each station is roughly 2:00. Choose a bar height just out of fingertip reach. You can jump into a strict or kipping pull up, as long as they are consistent. Front squats should be taken from the floor, breaking them up into less than 4 sets. Ensure you reach full lockout at the top of the box each rep, since these are not jump overs.

Extra Credit

3 Sets:
15 Chest Supported Double Dumbbell Row
16 Hammer Curls (8/side)