Coach Wykie ripping out some KB Swings on the weekend. Good to see him back in action looking good and strong.

Ok so no legs today. Who else cant feel their legs at the moment. That was a brutal workout. If you missed out on this one you should try it in open gym time if you can.

Today I want us to focus on a basic movement. The Pull-Up. This is one of the great body weight exercises. Have fun trying out one of the below options and making some strong gains.

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A. The Pull up

7 sets of 10 reps

Option 1 : Chest to Bar (strict)

Option 2 : Pull up (strict)

Option 3 : Banded Pull up (strict)

* rest 90 seconds between sets

 

B . Conditioning

For time:

30 Shoulder Touches
100 KB Snatches 24/16kg (50l/50r anyhow)
30 Burpee Box Jumps 24/20″
30 Shoulder Touches

*If you can HS Walk, perform a 50′ HS Walk instead of Shoulder Touches

* Scale Shoulder Touches with feet on box

Coach D