Tuesday - Aug. 27

Agility Ladder

2-arm Swing
10 x 20, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30"
2 x 4 @ 36"

Squat
8 x 45, 135#
5 x 225#
3 x 315#
1 x 345, 385#
5 x 3 @ 410# on 3:00 cycle x 4 last set

Keg Carry - 45 ft. on the minute
 - alternating between 200 and 235# keg. 5 sets each

Seated Calf Raise
8 x 45, 70, 115, 115, 115#

HangBoard Training

Intermediate Level  - 10 minutes

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge

9th.               15 second hang – 45^O Slope

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper - 20 seconds

Excited to get through this hangboard workout without using feet assistance.  Some of the hangs were close but I made it.