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Kirkwood

Down The Ladder

Monday, February 24

Down The Ladder: “How far can you get” (30 Minutes)

 

  • Rep Scheme: 10, 8, 6, 4, 2 

 

  • KB Deadlift Progression R(105+/88+) W(88+/60+) B(70+/53+) If you can DL 105/88+ for 8 Reps move to 2KB Suitcase 
  • Chin Up or Pull Up R: Non-Assisted/Weighted W:Band  B: Band or TRX Pull Up
  • Lunge Progression: (TRX Stepback, BW Stepback, Goblet Stepback, BW Walking, Goblet Walking) (E.S.) 
    • R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • ERG: Rowing 500M, 400M, 300M, 200M, 100M
  • Air Bike Calories: R: 20, 18, 16, 14, 12  W:16, 14, 12, 10, 8 B:12, 10, 8, 6, 4

 

For Example:

– 10 KB Deadlifts, 10x Lunges (Each Side),10x Chin Ups, 500m Row, Air Bike Cals

– 8 KB Deadlifts , 8x Lunges (Each Side), 8x Chin Ups, 400m Row, Air Bike Cals

– 6 KB Deadlifts, 6x Lunges (Each Side), 6x Chin Ups, 300m Row, Air Bike Cals

– 4 KB Deadlifts, 4x Lunges (Each Side), 4x Chin Ups, 200m Row, Air Bike Cals  

– 2 KB Deadlifts, 2x Lunges (Each Side),  2x Chin Ups, 100m Row, Air Bike Cals

Details

Date:
Monday, February 24
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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