Wednesday 6.28.17

Essentials:
A.
4 Sets
Deficit Dumbbell Front Rack Step Back Lunge x 12 reps
*Build in weight each sets
On the 2:30min

B.
4 Sets
Support Hold x 30sec
Dip Negatives x 5 reps
Rest 30 sec
Hollow Hold x 30sec
Tuck Up x 10 reps
On the 4min

C.
3 Sets
Ring to Chest Hold x 30 sec
On the 2min
Or
ADAPT

Fitness:
A.
4 Sets
Deficit Dumbbell Front Rack Step Back Lunge x 12 reps
*Build in weight each sets
On the 2:30min

B.
4 Sets
Support Hold x 30sec
Ring Dip x 5 reps
Rest 30 sec
Hollow Hold x 30sec
Tuck Up x 10 reps
On the 4min

C.
3 Sets
Chin Over Bar Hold x 30 sec
*Add weight if able to hold unbroken*
On the 2min
Or ADAPT

Performance:
A.
4 Sets
Deficit Dumbbell Front Rack Step Back Lunge x 12 reps
*Build in weight each sets
On the 2:30min

B.
4 Sets
Ring Muscle Up x 5 reps
Strict Dip x 10 reps
Rest 30 sec
Bar Muscle Up x 5 reps
Toes to bar x 10 reps
On the 4min

C.
3 Sets
Inverted Hang From Bar x 30 sec
On the 2min Marks

Competitor Session 2:
A1.
3 Sets
Hollow Rock x 30 reps
Rest 1min
A2.
3 Sets
Ring Kip x 10 reps
Rest 1min
A3.
3 Sets
Low Ring Muscle Up Transition x 7 reps
Rest 1min

B.
3 Sets
Front Squat Hold at Parallel x 20-30sec 135/95
Rest 4min

C.
3 Sets
Goblet Squat x 35 Unbroken Reps
Rest 2min