A. Back Squats - 8-10, 6-8 or 4-6 @ 32x2. 4 sessions at each.
B. 3 Rounds for Time:
OH stationary Lunges x 20 reps 25/45 lbs
DB alternating power Snatch x 20 reps 35/55 lbs
DB Push Press x 10 reps (5 per arm) 35/55 lbs. Complete all 5 reps on one arm before going to other arm.
C. Kipping Muscle up practice.
Beginners: passive hold on bars x 30 sec x 3 sets
Intermediate: 10 sec false grip hanging x 3 sets (add kipping if ready)
Advanced: AMRAP kipping muscle ups in 5 minutes. If you have more than 3 reps in a row, do AMRAP in 60 sec. rest 3 min x 3 sets
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