Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
KB C&P:
24kgx5/5, 32kgx4/4
135lbs barbell C&P:
5-5-4
Weight on this goes up next week.
Levering:
front and back with a 2.5lbs plate on the broken sleeve of my old barbell
25lbs weighted pull-ups:
1,2,3,4,5,3,3
Rest 10 seconds for every rep in the set just completed
Finisher-
7 rds of
24kg KB snatch, 5/5 reps
80lbs bag shouldering, 5 reps
30 seconds rest between rounds
2 comments:
Good stuff. I like your rest set up on the pull up ladder/pyramid. I'm always guilty of taking too long between when I do ladders.
Thanks Colin. I can't claim credit though. I am just following the plan spelled out by Major Armstrong.
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