Monday, April 6, 2015

Warm Up
5 min of head to toe joint prep
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression followed by a more challenging progression
2 sets

A. 
Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 40x1.  Your warm up sets should not take more than 10 minutes. Rest 2-3 minutes on your working sets.
 
B. Strict Muscle up Pushing practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order) 

C. AMRAP in 6 minutes:
thrusters x 20 65/95 lbs
double unders x 50

As soon as the clock hits 6 min you must complete 50 kipping chest to bar pull ups.