GRIZZLY– 20 Snatch 65/95 M55/85
24/30 Calorie Air Bike
40 Toes to bar
-rest while partner goes-
40 Toes to bar
24/30 Calorie Air Bike
20 Snatch 65/95 M55/85
KODIAK– 20 Snatch 55/75 M45/65
20/25 Calorie Air Bike
30 Toes to bar
-rest while partner goes-
30 Toes to bar
20/25 Calorie Air Bike
20 Squat Snatch 55/75 M45/65
POLAR– 20 Dumbbell Snatch (light)
16/20 Calorie Air Bike
20 Hanging Knee Raises
-rest while partner goes-
20 Hanging Knee Raises
16/20 Calorie Air Bike
20 Dumbbell Snatch (light)
Strict Pull-up Progression – Week 6 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets
