Wednesday September 6th, 2017

A. 10:00 of muscle-up technique work; if proficient, warm-up and perform 4 x 3-5 w/ :90 rest
B1. Strict pull-ups, 4 x 6-8, 11X1; :90 rest**
B2. Strict dips on bar or bench; 4 x 10-12; :90 rest**
+
6 sets hard:
10 box jump overs, 24/20
10/7 bike cals
2:00 rest

**If rep ranges are easy, add weight. If unable to perform bodyweight pull-ups and/or dips, sub negatives or gravitron reps

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