Warm Up
5 min of head to toe joint prep
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. brachiation 1 easy progression followed by a more challenging progression
2 sets
A1. Front Squats @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%
5 sets of 3 @ 70%
Your warm up sets should not take more than 10 minutes. Take 2-3 min rest on working sets.
A2. Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps
Intermediate: 2-5 reps strict pull ups @ 31x3
Intermediate 2: 2-5 strict chin ups @ 31x3
Beginner 1: 1-2 strict chin ups @ 31x1
Beginner 2: 5 ring rows @ 51x5
Rest 60 sec between movements.
B. Every 5 minutes x 5 sets
Clean high Pulls x 3 @ 20 lbs over your max clean
Ring Dips x 6-8 @ 51x1 (should have a 1 sec support hold at top).
Arms only rope climb x 1-2
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