Archives for Archer Pull Ups


Monday Workout

10 x Bench Press @ BW +
10 x Archer Pull Ups +
10 x Crunches @ 50% BW +
10 x Box Jumps @ 20kg +
1km Treadmill Run @ 10-12km/h

5 Times Through

Monday Workout


 
 

Kettlebells

  • 50 x Swings @ 24kg
  • 50 x Snatches 24kg
  • 20 x Turkish Get Ups @ 24kg (10 each Side)
  • 5mins x 30/30 @ 2x16kg KB Shoulder Press (30secs work/30secs rest, rest in the rack position)

Bench Press

  • 30 x 60kg
  • 20 x 70kg
  • 10 x 80kg
  • 5 x 90kg

Archer Pull Ups

  • 4 x 5 reps each side