Saturday 12th January

January 11th 2019 BY Adam Bailey NO COMMENTS

A) 15 min, 5 sets

5 Wide grip pull-ups (add load if possible)

Chin ups

Assisted chin ups with controlled -ves

10 Ring rows

ss

5 ring dips (add load if possible)

5 low ring push ups

8 high ring push ups

(Vid to follow)

B) 8 min, 3 sets

8 DB rows each arm

ss

20m single arm KB OH walking lunge (Scale to front rack)

B) 17.1 20 min cap

10 DB snatches

22.5/15 15/10 10/7.5
15 burpee box jump-overs
20 DB snatches
15 BBJO

30 DB snatches
15 BBJO
40 DB snatches
15 BBJO
50 DB snatches
15 BBJO

 

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