Monday 2.15.16
FOUNDATIONS
A. 3 sets of:
5-7 strict pull ups
5-7 dips
5 muscle up transitions on the low rings
B. For time:
A. 15 minutes to practice muscle ups
B. For time:
21 DB OHS right arm (55/35#)
4 burpee pull ups
21 DB OHS left arm
4 burpee pull ups
15 DB OHS right arm
3 burpee pull ups
15 DB OHS left arm
3 burpee pull ups
9 DB OHS right arm
2 burpee pull ups
9 DB OHS left arm
2 burpee pull ups
GPP
A. 15 minutes to practice muscle ups
B. For time:
21 DB OHS right arm (55/35#)
4 muscle ups
21 DB OHS left arm
4 muscle ups
15 DB OHS right arm
3 muscle ups
15 DB OHS left arm
3 muscle ups
9 DB OHS right arm
2 muscle ups
9 DB OHS left arm
2 muscle ups
COMPETITION
*Spend 20-30 minutes on upper and lower body mobility before every session this week
(Pre GPP)
A. 5 sets of: back squat 4-6 reps @20x1
12-15 bent over DB rows
ENDURANCE
5 rounds for time:
Run 1 Endurance loop
15 DB thrusters (35/25#)
15 burpees