Wb – Monday 11th

 

Wb – Monday 11th

  June 10, 2018

Monday: 

 
Emom 20:
1. 5 strict pull ups (weighted)
2. 5 ring/box dips (weighted)
3. 5-10 strict ttb
4. 5-10 strict hspu 
you may drop a
Rep or so by the end of the emom – try challenge yourself 
 
B. 
Superset
20s paralette L sit hold/tuck hold – use boxes is no paralettes 
Max effort dB stoh z press
60s rest 
X 5rounds 
 
C. 
10 crunches
10 v-ups
20s hollow hold 
10 hollow rocks 
60s rest x5 
 
 
Thursday: 
A. Ring muscle ups 
3 x 10s false grip hang
3 x 3 ring pull ups 
3 x 15s ring support hold – with turn out 
3 x 3 transition drill 
 
3 sets of kip swings building up to hips to rings 
(This with ring mu – 3 sets of max effort with 2 min rest) 
 
B. Handstand walking drills and practise 
 
C. Conditioning 
3 skin the cats 
3 strict ttrings
10s ring L hang 
10s flutter legs 
60-90s rest 
X3 sets 
 
D. Bridge stretches 
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