Monday, September 22, 2014

A1. Back Squat - 8-10 or 6-8 @ 32x2 x 4 sets; rest 90 sec.

A2. False grip isometric hold on ring x 10 sec x 4 sets; rest 90 sec.

False grip too challenging? Passive hang for 30-60 sec on bar. 

If the false grip is not a problem, do 2-10 reps x 4 sets of kipping muscle ups.

If the false grip is not a problem, but you do not have either a strict muscle up or a kipping muscle up, but you do have 4-5 perfect pull ups and 2-3 perfect ring dips, practice your kipping muscle up. Your coach will give you progressions.

B. 3 Rounds for Time:
shoulder taps x 30
sprint x 200 meters
burpees x 15