Saturday, March 28, 2015

A. Pistols
Advanced: 100 reps for time
Intermediate: 10 alternating reps to a height x 5 sets; rest 60 sec.

B. Muscle Up pushing Practice:
Advanced: strict x 1 rep plus 1-3 ring dips x 2-5 reps x 5 sets; rest 3 minutes

Intermediate: iso holds x 1.1 Each cluster set is 10 sec hold. Rest for 15 sec. x 4 sets; rest 2 minutes

Need help in certain areas?
Russian Dips x 5 reps x 5 sets; rest 3 minutes. If you cannot do 5 reps, use a band and get all 5 reps.

Ring Dips x 1-3 reps @ 51x1 x 5 sets; rest 3 minutes. Do not attempt unless you have 5 bar dips.

Bar Dips x 2-5 reps @ 51x1 x 5 sets. If you cannot do 2 reps on your own, use a band and do 5 reps; rest 3 minutes

If you do not have a push up, please do 10 reps x 5 sets; rest 3 minutes.

C. Every minute on the minute, do 30 double unders and 5 power snatches @ 75/115 lbs for 10 minutes.