WARM
std warmup
2 rounds
{
5 pushup
10 air squats
15 jumping jacks
}
MAIN
A. 3 round for time:
{
500m row
20 alternating DB Snatch (lightweight - I went 35#)
200m run
}
time: 13:30
B. Pull-up progressions
3x8 strict pullup
C. Dip progressions
3x8 weighted dips 36#
(Mike said we should be aiming at doing 1/3 body weight for a couple reps. 1/3 for me would be 55#. Will try this next week but I think I could manage a few reps)
I added:
D. Muscle up
Only 1. Shoulder a little sore so I didn't push for more than one.
E. HS Holds
3x30s, practice balance off wall a few seconds at a time
F. Front lever negatives
2
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