Fitness A) Pull Ups & Dips Level 0 & 1: 4 Sets: 8 - 10 Negative/Self Assisted Pull Ups @30A1 + 8 - 10 Box Press Ups @20X1 Level 2: 4 Sets: 8 - 10 BW/Negative/Self Assisted Pull Ups @30X1 + 8 – 10 Banded Bar Dips @20X1 Level 3: 4 Sets: 8 - 10 BW/Negative Pull Ups @30X1 + 8 – 10 Banded Ring Dips @20X1 Level 4: As Performance B) 10 min ladder: 2 DB Push Press (2 x 22.5/15kg) 2 T2B Add 2 reps every round. | Performance A) Strict Muscle Up Level 3: As Fitness Level 4: 5 Sets: 4 - 5 Strict Muscle Up Negatives/Assisted Muscle Ups @30A1 Level 5+: 5 sets: 70 - 80% max Strict Muscle Ups B) 10 min ladder: 2 Push Jerks (60/40kg) 2 T2B |
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