Monday & Thursday

 

Monday & Thursday

  January 13, 2019

Monday:

A.
Superset 
Weighed pull ups & strict hspu
10 x 3 pull ups + 3 strict hspu, 60s rest
scales: pull ups
assisted (spotters no bands) 
Controlled negative 
Horizontal ring row 
Hspu:
Add deficit is easy, 
Box hspu with good form
Ring push ups 
Full push ups 
 
B. 
10 strict ttb + 10 kipping ttb + 10s basket hang 
(Adjust reps as needed, use knee raise for scale) 
1set every 2.5 mins x4
 
C. Conditioning 
1 length bear crawl 
60s long arm plank hold
1 length bear crawl 
60s hollow body hold 
60s rest 
3 rounds 
 
D. Only if time – don’t rush through previous to get here 
60s active hang 
60s rest 
60s active hang 
 
Thursday: 
A. Ring muscle ups 
3-5 drills and skills work 
Rx: max effort attempt, 3 mins rest 
6 min emom of 2-5 reps 
Or
More drills practise + 6 mins of accumulating solid reps at a scale eg:
Jumping mu, assisted reps, low bar jump overs 
 
B. Kipping hspu 
Positions and drills,
Might be kicking up practise and maybe negatives for some.
Those with strong kipping hspu
5 x 3 max deficit hspu
 
C. 
10s chin over the bar hold 
10s 90degree hold 
10s active hang hold 
Straight into 
30 hollow hocks 
60s rest 
X 3
 
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