Warm Up: Upper body lift prep, shoulder prep
REVIEW: Bench Press
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: Pull up efficiencies
Work the beat swing with active lat engagement and tight hollow body, generate the kip from the shoulders, not the hips. Work on active stop and start.
If you are working on your kipping pull up, you will also do a set of 10 push off the bar from the top position and come down in a strong and long hollow body position
WORK: FRAN Compare to June 21
21-15-9
Thruster 95/65
Pull Up
Rx2: 85/55
Rx3: Ring Rows/Dumbbell thrusters
*Note*
If you are not doing Rx2 weight for thrusters you automatically move to dumbbells
Silvers:
Lift: STRICT PRESS
Workout: FRAN Rx3 standards
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