Friday, June 9, 2012

A. 3 position Snatch Balance x 5 sets. Go up in weight with each set. rest 2 minutes between sets.

B. Every 3-4 minutes:
Perform 2-5 ring dips @ 51x1 and 1 arms only rope climb for 6 sets.

If you can do 15 ring ring dips UNBROKEN and 5 ring dips @ 51x1 UNBROKEN, do weighted ring dips, same tempo.

1 or 2 ring dips but without tempo? Do ring dips without tempo, same volume.

No ring dips? Bar Dips. Same volume.

No Bar Dips? Tricep bench dips @ 51x1, 4-6 reps.

Use feet if necessary on rope climb.

If you can't climb the rope, lay on the ground, maintain perfect plank and pull yourself up x 3-5 reps.