Fitness A) Level 0 and 1: 3 - 4 Sets: Pull Up Negatives x 8 – 10 @ 30A1 Hollow Body Hold x 30 – 60s Level 2 with Kipping Pull Ups: As Performance Level 2 w/out Kipping Pull Ups: Kip Practise B) 3 x 3 min AMRAP with 2 mins rest 11 Box Jumps (30/24”) 11 Push Press (40/30kg) Goal is consistency | Performance A) Kipping Pull Up Ninja: 5 x 15 reps Excellent: 6 x 12 reps Very Good: 7 x 9 reps Good: 8 x 6 reps 1 min rest between sets B) 5 Rounds for reps: Max reps of unbroken TnG Power Cleans (70% 1RM) Max reps of unbroken HSPU No rest between movements, 2 mins rest between rounds. |
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February 2019
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