Thursday, January 5, 2017

Thursday 5, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Day 2 of our Pull up GOALS

3x5 Chest to bar pulls with a 6 second negative release - jump up to the position and release as slowly as possible

2x max rep pull ups with a 5 second negative release - jump up to position and release as slowly as possible

2x chin up hold - max time shooting for 30 seconds +

Strength:

Snatch
2-2-2-2-2-2-2

Metcon:

3-6-9-6-3

Power clean 
Front squat
Ring muscle up - modify with one of the following choices 3 ring rows false grip and 3 dips, or 3 ring pull ups with false grip and 3 ring dips
92.5/60kg

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