9 Dec 2014

Warm Up:
Run 10 laps around the gym
Front squat skill transfers with bar
Pick 2 from squat therapy

Strength:
Back squat
4 x 5 @ 65/70/75/80%
Front Squat
4 x 5 @ 60/65/65/65

Skill work: Muscle Up and Pull Up work (if you have your strict pull ups, do muscle up work)

Pull Up (Use pronated grip unless you have an injury that prevents it):
4 x 5 Negatives
5 sets max flex arm hang
5 x 3 strict banded pull ups (work up to smallest band possible but NO HIP DRIVE, stay in hollow body position)
3 x 3 Start at top position with chin over bar, lower down to 90 degree arm bend and go back up to top (half pull up)

Muscle Up:
Rotate between sets
5 x 3 Ring to chest pull ups
5 x 3 Banded seated pull/transition/press out on rings
5 x 3 Russian Dips (forward and back down to starting position)

Cool down:
Banded shoulder distraction
Roll out lats,pecs, and t spine