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SOF Selection PT Preparation 12.6.16

TRAINING: 1) Work towards 1 rep max Back Squat (record weight)   2) 4 rounds, 2 minutes of constant effort per round: 2-arm Kettlebell Clean and Push Press @ 12kg or 16kg   3) 3 rounds: 5 x Dead hang Pull-up, rest at bottom for 30s or so.   4) 3 rounds: As many as you […]

TRAINING:

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1) Work towards 1 rep max Back Squat (record weight)

 

2) 4 rounds, 2 minutes of constant effort per round:

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2-arm Kettlebell Clean and Push Press @ 12kg or 16kg

 

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3) 3 rounds:

5 x Dead hang Pull-up, rest at bottom for 30s or so.

 

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4) 3 rounds:

As many as you can, Dead hang three finger Pull-ups

 
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