Monday & Thursday
January 13, 2019Monday:
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
