Monday & Thursday

 

Monday & Thursday

  January 6, 2019

Monday:

A. 
Death by strict pull ups – 15 mins
Emom 1 strict pull up, each minute add 1 rep, 
 
Scales: moderate band, ring rows 
 
Once you fail, take 1 minute full rest, and drop down to 3-5 reps emom until the end of the 15. 
 
B. Superset
5-10 box dips 
5-8 strict ttb 
90s rest 4 sets 
Scales 
2 negatives + 5super strict push ups 
Knees to chest/high as possible 
 
C. Static hold conditioning 
30s hollow body hold
30s reverse plank hold
30s ring support hold (or box support hold) 
15s bottom of the dip hold 
60s rest 
3 rounds time permitting 
 
D. If time, thoracic/shoulder stretch 
 
 
Thursday:
A. Handstand walking drills/practise 
 
B. Long arm pull strength work
 
C. Conditioning:
10 perfect kip swings 
10 hspu 
10 20 hollow rocks
3-4 rounds time depending 
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