151020

Tuesday

A1. Split Position Press @ 30X3, 5 x 6-8 reps, rest 1 min **normal split stance, don’t alternate

A2. L-Sit Rope Climb @ 21X1, 5 x 1 reps, rest 2 min 

A1: 145x6, 145x6, 135x6, 135x5, 135x4

A2: 1-4 complete. 5 got to top, reached and slid down rope 

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

Did 5, 4, 3, 2, then did 1 every 15 seconds. 

C. CTB Pull Ups- 5/30 sec for 7 min **focus on tight positioning

Complete

+

3 rounds for time:

Run 400m

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

6 Ring HSPU’s

10:51

Goal was 10:00 or less :-/. Last set of ring HSPU were rough. Butterfly ring pull-ups are still tough. Better every day. 

+

Triple under practice. 

Complete