Friday, April 6, 2018

A1. Muscle Ups

3-5 reps (development if necessary) x 4 sets

Eccentrics 1.1.1-1.1.1.1.1 x 4 sets

Or:

Ring Dips x 3-9 reps @ 21x1 (neutral at the top) x 4 sets

Rest 90 sec.

Please use Flux Gymnastics Progressions (6-8 reps) x 4 sets

If not ready for the rings, work on horizontal pushing (6-8 reps) x 4 sets

A2. Deadlifts x 7-9 reps x 4 sets; Rest 90 sec.

B. OHS x 21 65/95 lbs

   double unders x 50

   Thrusters x 21 65/95 lbs

   Double Unders x 50

   Kipping Toes to Bar x 21

Double Unders x 50

NOTE: hanging leg raises x 6-8 slow and controlled