Sunday, March 12, 2017

13 Mar 2017

Warm Up:
Shoulder Prep with bands
then 3 rnds
5 inchworm
1 length bear crawl
1 length crab walk

PRE:  Accumulate 3 mins of hollow body hold (floor) in as short a time as possible

STRENGTH:
3 sets of 3 weighted strict pull up, 3rd set should be max weight

If you do not have your strict pull up:
3 x 3 negative pull ups 6-8 sec descent

WORK:
60 m walking lunge (yellow to yellow, 6 x)
21 Pull ups
21 V ups
60 m walking lunge
15 pull ups
15 V ups
60 m walking lunge
9 pull ups
9 sit ups

Rx2:  Jumping pull ups
Rx3:  Ring rows and regular sit ups

SILVERS:

Accumulate 3 mins Hollow body hold

Accumulate 2 mins of hang time in ACTIVE position (can be off bars or rings)

WORK:
50 cal row
21 Ring Rows
21 DB Box step ups
35 cal row
15 ring rows
15 DB box step ups
20 cal row
9 ring rows
9 DB box step ups


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