25/07 – Stade de France

WARM-UP
2:00 Machine

into

8:00 AMRAP

10 Alternating V-Ups
5 Dumbbell Hang Power Cleans (light)
10 Walking Lunge steps

WORKOUT PREP
2 sets:
5 GHDs or V-Ups
4 Dumbbell Hang Power Cleans (build in weight)
10ft DB Lunge Walk (build)

WORKOUT – Stade de France

Freedom (RX’d)
5 sets
20 GHDs (Or V-Ups)
15 DB Hang Power Clean (22.5/15)
50ft 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
– Indep: 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

COOL DOWN/MOBILITY

3-5 minutes of easy cardio
2 x 10 Open Book
2 x 10 Seated External Rotation
20 90/90 Rotations