Wednesday, October 10, 2018

Joint Prep x 10 minutes

A1. Stationary cossack to floor or target x 10 reps x 3 sets

A2. Handstand bailing x 10 reps Or kick up to handstand against the wall and hold for 5 sec if successful set 2 and set 3, do first progression of handbalancing sequence

A1. Back Squats Cycle 1 session 1 8-10 reps x 3 sets; rest 60 sec

A2. Pulling Cycle 1 session 1 rest 60 sec.

Advanced: Eccentric muscle ups 1.1.1 x 4 sets

Intermediate: supinated grip pulling @ 31x1 x 3-8 reps x 4 sets;

jumping ring chin ups @ 31x1 x 6-8 reps x 4 sets

ring rows @ 31x3 x 6-8 reps x 4 sets

B. AMRAP in 60 sec thrusters 65/95 lbs

AMRAP in 60 sec burpees

rest 2 minutes

5 sets