Tuesday, June 11, 2019 - Max it Out

June 10, 2019

 

 

M-1: Back Squat

10RM, then 90%x10x2

 

Notes 90% is of today's 10RM

 

M-2: 5 Rounds:

 

Option A:
1:00 Max Cal Bike
1:00 Rest
1:00 Max Rope Climbs
1:00 rest

 

Option B:
1:00 Max Cal Bike
1:00 Rest
1:00 Max 10' Rope Climbs
1:00 Rest

 

Option C: 
1:00 Max Cal Bike
1:00 Rest
1:00 Max Rope Walkups
1:00 Rest

 

Record Total Cals and Rope Climbs
GEAR: 2.5

 

Note: Advanced athletes should aim for 1 legless rope climb + Max rope climbs per round.

 

Cooldown: Updog/Downdog

 

Extra Credit: Pullup Development 


Level 1 – choose one:
(1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set)
(1b) 5x5 Pullup Negative (Target: 0:06-0:10/rep)

 

Level 2 – choose one:
(2a) 5 Sets of Piked Assisted Pullups (Target: 5 controlled, technical reps per set)
(2b) 5 Sets of Strict Pullups (Target: 5 controlled, technical reps per set)

 

Level 3:
(3a) 5 Sets of Strict Weighted Pullups(Target: 5 controlled, technical reps per set)
(3b) Weighted Pullup 5-5-5-5-5

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