Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
1-2 minutes rest
Pistol squats 20 reps
Muscle up to press handstand 3-5 reps
Pistol squats (weighted) 5 reps
10 pullups: chest to bar
Row 500 meters
Double rope climb
Row 250 meters
Back squats 5x5
Saturday and Sunday
Strength: To prevent from over training, rep range: 1-5, never go to failure. 2KB's for more mass.
Endurance: To prevent from over training, alternate every 1- 10 reps until you have worked up to suggested reps. KB's goal to go 10 minutes of olympic snatches and push jerks for 10 minutes.
WOD Psalm 143:10
Teach me to do your will, for you are my God. May your gracious Spirit lead me forward on a firm footing.
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