Friday, September 19, 2014

A. HSPU:
ADVANCED: FOR TIME: ACCUMULATE 40 STRICT HSPU AS QUICKLY AS POSSIBLE AND IN AS FEW SETS AS POSSIBLE

Intermediate: 1.1 x 4 sets of eccentrics 1 rep =10 sec. If You have done this program for two sessions in a row with success, add a 5th set; rest 2-3 minutes.

B. On a 90 sec clock:
     Front Squats x 8 (take your current 10 rep max) Must clean from floor
     Burpees x 10
     Kipping Muscle Ups AMRAP in remaining time.
     Rest 3 minutes
     5 sets

NO MUSCLE UP? DO CHEST TO BAR OR CHIN OVER THE BAR PULL UPS.