29 June 2016

Warm Up:

Shoulder Prep Phase 1

Lat activation drills (both for advanced, second one only for int/beginner)

If you didn't do yesterday's work, do this today:

Pull Up:  3 sets strict banded pull up @ smallest band possible to achieve 6-8 reps
Muscle Up:  3 sets of 5 false grip pulls, work on hollow body position and angle as per drill 1 in lat activation sequence, 3 sets of 6-8 ring dips

If you did yesterday's work, you will do the following:
3 sets max reps inverted body row
3 x 20 Barbell rows at appropriate weight
3 x 10 Banded face pulls

REVIEW:  CLEANS
~set up~pull~transition~receive position

WORK:  #14.4

14 MIN AMRAP
60 cal row
50 TTB
40 Wall ball (20/14 to 10/9)
30 Cleans, can be power or squat (135/95)
20 Muscle Ups

Rx2:  115/75, CTB for MU
Rx3:  with a partner, same weight as Rx2 / TTR or Knees up, Ring rows or pull ups for MU
MOD: no partner, less weight, knees up, ring rows

SILVERS:
Strength:  3 sets MAX hollow body hold (off floor)  3 sets Max hang (any grip/any apparatus)

REVIEW:  Active/Passive hang, medball chest pass, medball clean

WORK:  With a partner
14 MIN AMRAP
60 Cal Row
50 active / passive hangs
40 Medball chest passes
30 Medball cleans
20 Ring Rows