Tuesday 8.13.19

Practice 

Strength 

A. Back Squat 

5 x 5 reps @ 80%

Rest 90 seconds between sets 

Conditioning 

B. 4 Sets AFAP

10 Cals Bike 

10 Front Squats 135/95

10 Box Jumps 24/20

Rest 1 min Between sets 

C. Accessory

Cossack Lunge 

3 x 20 (10 each side) 

Glute Bridges 

3 x 10 @ Medium weight 

Glute Ham Raises 

3 x 15  

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Optional  Extra work 

Strict Pull Up Work

A. Strict pull ups  4 Sets Max Reps 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets Max time, flex arm hold

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

B. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion. Quality vs Quantity 

    • Use band if needed

C. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches