Thursday, December 7

December 7, 2017

 

Muscle Up Progressions

Ring Rows (5 x 8)

** TEMPO RING ROW**
- 2 second row
- 5 second negative
-Keep body in a straight line, no bend in hips or knees
-chest up, row with middle back not traps

 

Chest to Bar Negtives (5 x 5)

-Jump or step into chest to bar
- 5 second negative

 

Bench Press (4 x 3)

-Warmup to 80% for 1st set of 3
-Add weight each set if possible

 

Switch Gears (AMRAP - Reps)

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (50/35)
Double Unders
Sit-Ups
Shuttle Sprints

Rx+ Ghd

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