Warm Up: Row 400-600m @ 24 SPM
Shoulder Prep Phase 1
Lat activation drills (both for advanced, second one only for int/beginner)
Pull Up: 3 sets strict banded pull up @ smallest band possible to achieve 6-8 reps 3 x 3 negative push ups
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 3 sets max push ups
REVIEW: HSPU/PUSH UP/INVERTED ROW
WORK:
5 Rounds
Each round is a 4 min amrap with 1 min rest
500m row
Max HSPU
Rx2: Push Ups
Rx3: Inverted body rows
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