4/5/18

4
Apr

4/5/18

SKILL (Muscle up training)
A) False Grip Work: 3 sets x 15sec (on), 45sec (off)
False Grip Bar Hold
False Grip Ring Hold  ( Open or Closed Fist)

B) Strict Work:
Strict Chest to Bar 4 sets x 5 reps, 60s Rest
Strict Deep Ring Dips 4 sets x 3-5 reps, 60s Rest

C) Kipping Work:
Ring Levers 4 sets x 4 reps, 60s Rest
Ice Cream makers 4 sets x 4 reps, 60s Rest

D) Transition Work:
Seated Transitions 10x total reps
Banded Ring Pull-Down 10x total reps

CONDITIONING
AMRAP 9
6 DB Hang Cleans ( 3 Per arm) (50/35)
4 Bar Facing Burpees

Leave a Reply