Monday 25th & Thursday 28th nov

 

Monday 25th & Thursday 28th nov

  November 25, 2019

Monday:

A.

Build to 3rm:

Strict pull up

Then

5x 3 @ 50% or body weight

 

B.

8-12 seated plate over head lifts

Superset

3-5 ball ups

90s rest

4 sets

 

C.

20s chin over the bar hold

20s ring support hold

20s hollow rocks

20m plate over head carry

3-4 rounds for quality time depending

 

 

Thursday:

A.

Strict muscle ups

Skills and drills

8 min accumulate as many as possible

Rx

Small jump/assisted

Kneeling

B.

10 wall facing hs shoulder taps

Superset

5 tower pike slides

60s rest

4 sets


C.

3 rounds for quality

20 pull ups/butterfly pull ups – try focus on good form reduce reps if needed

10 single leg v ups each leg

3 wall walks with a 10s hold at the top

WP Facebook Auto Publish Powered By : XYZScripts.com
>