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  • September 21, 2017

    Friday 22nd September

    A) Muscle Up Transition Drill,

    -Start 90/90 pull position,

    -Aim for mid sternum with hands in contact during pull phase,

    -Transition with hands touching sides,

    -Big retraction of shoulders in rings,

    -Return to start position chest to ring hold moving slowly.

    -Discipline!,

    3 reps unassisted

    4 Reps bands

    5 Reps Toesl

     

    SS

     

    Stable Dips 4×8 – 12

    Stable Box Dips 4×4

    (controlled descent with with pause at bottom is aim)

     

    Stable Support 20 – 30sec

     

    4 sets of each

    B) 3 rounds for time

     

    20 Russian KB Swings

    32/24 24/16 16/12

    40 DU’s/ 60 SU’s

     

    6min time cap

     

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