”Stade de France”
5 sets
20 GHDs (Or V-Ups)
15 DB Hang Power Clean (2×22,5/15)
15m DB Lunge Walk
-rest 1:00 after each set-
*For the lunge, the DBs must be held on the shoulders in a Front Rack position with a full grip on the handles.
STRICT PULL-UPS: WEEK 1
If you did not test your strict pull-up last month:
Freedom: max 1 rep weighted strict pull-up
Independence: max unweighted unbroken strict pull-ups
Liberty: Find the lightest band for one strict pull-up
If already completed this, do:
Freedom: 1 set of Max Effort dead hang
-followed by-
3 sets of 8-10 negative pull-ups.
Rest 1:00 between sets
Independence: 1 set Max Effort dead hang
-followed by-
3 sets of 5-8 negative pull-ups.
Rest 1:00 between sets
Liberty: 1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box
Rest 1:00 between sets
Mayhem Affiliate
3-2-1 GO!