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6/26/14

25
Jun

6/26/14

Skill work:

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-8 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for a total 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps

Skill work:

Every minute, on the minute, for 12 minutes:
Minute 1 – 2-4 Rope Climbs
Minute 2 – 6 TGU (3 each arm) AHAP
Minute 3 – 2-4 MU (scale to strict pull-up/ring row/ring dip or any MU progression)

Strength:

Front Squat

5x 60%/65%/70%/75%/80%