Gordon
Workout of the Day
A.
Shoulder Press
Every 3 minutes, for 15 minutes (5 sets):
Min 1: Strict Presses (60, 65, 70, 75, 80%)
Min 2: Strict Chin-ups
Min 3: Rest
B.
Three rounds of:
AMRAP in 4 minutes of:
25/18 Assault Bike Calorie Buy in
then,
Pull-ups
Push Jerks
1 Minute of Rest
Round 1: complete 15 Pull-ups and 15 Push Jerks (115 / 85)
Round 2: 10 PU and 10 PJ (135 / 95)
Round 3: 5 PU and 5 PJ (155 / 105)
Rx: 115-135-155 / 85-95-105
Masters: 75-95-115 / 55-65-75
Rx+ 145-165-185 / 100-115-130
pull-ups – chest to bar – bar muscle-ups