Checked in with Garret today. He is back in Miami after being here with us for a while for Christmas. He gave me what he did today and what he got and I thought you all would be stoked to give it a try. The morning lifting is from me and the afternoon session is from him.
Vivendi Lab. Week 10. Wednesday.
Bent Over Row
Weighted Pull Up
You can alternate through movements, just make sure you are getting enough rest to go heavy in all 3.
20 Min AMRAP
400 Meter Run
Max Reps Pull Ups
After every 400 you do a MAX SET of pull ups. When you come off the bar….it’s time to run again.
35, 28, 25, 20, 20, 25
Go heavy for all sets of 3. Doesn’t have to be the same weight or percentage the whole time. Don’t count it until it’s heavy (around 80% of max)
Bent over row:
For Nicole, if you do not have at least 10 pull ups in the tank for each set…the ONLY scale I want to see is ring rows. Place your feet in a spot where you can get 10-20 per round. No bands, no jumping FOR SURE. Only ring rows.