Send us your photos of fitness in the “field”. Or you wearing your EmerFit t-shirt somewhere unusual.
Cycle: Summer 2010 (pdf)
Week: 100627
Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.
Primary Session B
Objective
Work on pull-up strength and lower body strength endurance.
Warm-Up
3 rounds of:
- Run 200 meters
- 5 Samson Stretch per leg
- 5 Supine Ring Pull Ups
- 10 Burpees
Strength
3 sets of max reps of strict pull-ups. If you need to use a band choose a band that allows you to complete 5-7 reps in the first set. On the last rep of each set hold your chin over the bar for as long as possible and then lower yourself as slowly as possible.
In between sets complete Mountain Athletes Hip Mobility Drill (HAM).
Conditioning
1) Walking Lunge – 200 meters.
2) 6 rounds not for time:
a) 10 Dumbbell Kneeling Curl and Press (30/20)
b) 30 second Stationary Plank Walk
For the Stationary Plank Walk begin in a horizontal plank on your hands (like the top of a push-up) and with only your arms and toes touching the floor lower yourself to a forearm plank, then return to the push-up position. Repeat for 30 seconds.
