Wednesday, June 10, 2015

5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side

A. Pulling Complex x 5 sets 
Advanced: Strict chest to bar pull ups plus kipping pull ups 
Intermediate: 45 sec strict chin ups or pull ups plus kipping pull ups
Beginner: either 10 sec iso hold over bar (use toes if necessary) or 10-30 sec eccentric plus 5 strict pull ups
Rest 2 min


B. Front Squats 5-7 reps x 3 sets 


C.  3 Rounds for Time:
     OHS x 10 75/115 lbs
     Burpees x 20