Tuesday, May 27, 2014

A1. Back Squats
Advanced: go to a max and do 1 set of doubles
Beginner: Continue with Poliquin 4 % Solution

A2. Kipping Muscle Ups
AMRAP in 60 sec.
If you cannot do a kipping muscle up, but you are getting very close, please do 2 minutes of practice x 4 sets
Strict banded muscle ups x 3 reps x 4 sets


OR:
A1. strict false grip pull ups @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec. 
A2. ring dips or bar dips @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.

Or: ring rows @ 31x1 (feet elevated if possible). x 5 reps x 4 sets
      Push Ups x 5 reps x 4 sets

B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
Time cap is 8 minutes.  SEE APRIL 14, 2014