8/14/20
Sustained Strength Phase 1 – Microcycle 2 – C2
Planned
Barbell Row 5 x 5
Weighted Pullups FSAP for 15 reps
Barbell Curl 3 x 10
Optional: Training for Pullup World Record
Levers from rings – 10 x negatives
- Start with your feet above your head and slowly lower down until failure, that’s one rep
Planches from rings 10 x holds
- Start in a curled position with arms straight and legs off the ground, slowly extend your legs into the planche position until you fail, that’s one rep
5 explosive pull-ups
Actual – Exploring Northern California
Upside Down bodyweight Row with a hold at the top x 50 reps
Pullups with wife on back FSAP 10 reps
Partner Curls until arms burn and then some
Levers from a stationary object – 3 x Hold at the hardest position and do leg wipers until failure
Planches from the ground – Hold at the hardest position and roll side to side while maintaining the position
5 explosive pull-ups from a stationary object
If you have any questions feel free to reach out or check out the FAQ.