Fitness A) 3 – 4 Sets: Based on Dips: Level 0 & 1: Press Up x 10 – 12 @30X1 Level 2: Bar Dip x 4 - 6 @20X1 Bent Reverse Fly x 10 – 12 @2011 B) 3 RFT: 400m Run 10 Ring Rows 10 Single Arm KB Clean + Push Press (alt) (32/24kg) 10 Ring Rows | Performance A) Kipping Ring Dip Practise or… Ninja: 5 x 15 reps Excellent: 6 x 12 reps Very Good: 7 x 9 reps Good: 6 x 6 reps 1 min rest between sets. B) 3 RFT: Run 400m 10 Pull Ups 5 Clean and Jerk (80/55kg) 10 Pull Ups |
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February 2019
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