Warmup
- 4 Sets NFT
- 6-8 Farmers Press/arm 20X0
- 10 Goblet Cyclist Squats @ 2010
- 20 Ring Mountain Climbers (10/leg) – Slow and Controlled
+ Scapular Positional Strength and Active Mobility Work
Standing Controlled Articular Rotations x 6/arm (10sec to complete one rotation) x 2 set/each arm
*Hold tension throughout the body and try to inrease range each rotation
- Ring Mountain Climbers https://youtu.be/kbPOFMH-Ivk
- Goblet Cyclist Squat https://youtu.be/AdfMPEDpUHI
- Standing Controlled Articular Rotations (CARs) https://youtu.be/zd1UTbVGvuA
- Farmers Press https://youtu.be/r5V1FlJGmYg
A) Back Squat
20X1; 1.1.1; rest 15sec between 1’s; Every 3:30 x 4 sets
*Continue to build if you feel good. Execute great reps throughout.
Demo video https://youtu.be/Rvy12jFLBFo
B1) Barbell Front Rack Drop Lunge to Knee Lift
20X1 x 4-6/leg; rest 60sec x 3
Demo video https://youtu.be/4u5UnpXoeXU
B2) Tall Kneeling Kettlebell Press
31X1; 4-6reps; rest 60sec x 3
Demo video https://youtu.be/RuMLGWN9WHs
C) 7mins Continuous Effort
- 2-4-6-8-10-12….continuing adding 2 reps per round
- Strict Ring Dips
- *10sec Pull Up Isometric Hold (chin over bar) between every set of dips.
- *This workout can be performed with Ring Push Ups in place of Strict Ring Dips
- Strict Ring Dip https://youtu.be/eiQLGHW-tmQ
- Chin Over Vertical Plane Pull Up Hold https://youtu.be/PtxPHXIcHo0
- Ring Push Up https://youtu.be/ftHel6bBnFM
D) 3 Sets @ Tough Effort
- Run 300m
- 6-8 C2B Pull Ups
- 6 Man Makers 50/35lbs
- 6-8 C2B Pull Ups
- Row 18/14 Cals
- rest walk 3mins between sets
- *Adjust the suggested loads as needed for you.
- *Scale C2B back to regular pull ups or Strict Pull Ups x 4-6reps if you prefer a strict session.
- Kipping Chest to Bar https://youtu.be/8Rp-OeeJP-Y
- Man Maker https://youtu.be/H7iF5rNSoC4
- Row https://youtu.be/gON7XC5WxCM
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