151013

Tuesday

A1. Split Position Press @ 30X3, 4 x 6-8 reps, rest 1 min **normal split stance, don’t alternate

A2. Uneven Ring Pull Ups @ 21X1, 4 x 6-8 reps, rest 2 min **set rings about 6-8” in height difference, alternate/set

8x135, 6x150, 6x150, 6x150

8 each time. 

B. 5” Deficit HSPU’s- 3-5/30 sec for 5 min

5.5.5.5.5

5.3.3.3.2(+1 after time)

C. CTB Pull Ups- 5/30 sec for 5 min **focus on tight positioning

Complete. These feel better the more I go. 

+

3 rounds for time:

Run 400

10 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

10 Ring Dips

Practiced ring butterfly for 10-15 min. Tough as all get out. Lol. This is gonna help big time. 

6:48

Practiced triple unders afterwards.