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  • gamefaceent212

‘Pull Baby Pull!’ (Wk 15 #3)

Warm up

2 Rounds: 1:00 row + 1:00 bike

3 Rounds: :30 sled pull + :30 bird dog {8:00}

4 Rounds: :30 straight arm lat pullover (cable) + :30 superman (for reps) {13:00}


Strength

Deadlifts (1*16 of 45 lbs , 1*14, 1*12, 1*10, 1*8, 1*5) add 20-50 lbs between each set

*** rest :60-:90 between each set. On the heavier sets rest closer to :90 {32:00}

(dumbbell option available)


Lat pull downs (4*10)

*** rest :60 - :90

*** the last two to three reps should be extremely challenging {40:00}


inverted rows (4*10-15 reps) {48:00}


Conditioning

4 sets of 50 m sled pull {60:00}


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