A. Overhead Squats
Advanced: From the rack, find your max OHS in 20 min
Intermediate: from the rack, find a 3 RM OHS in 20 min
Beginner: 5 sets of 5 reps (go up in weight IF you make all 5 reps); rest 2 min.
B. Bar Muscle Up Amanda
9 7 5
Bar Muscle Up
Squat snatch 95/135 lbs
No Kipping muscle up on rings or bar?
Do 15, 10, 5 chest to bar kipping pull ups.
chest to bar too difficult? Do chin over vertical plane of the bar.
Reduce weight on snatch if necessary.
Power snatch for those with mobility/stability issues.
Be smart with this one. I don't want to use any barbells grazing the forehead.
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