Tuesday 23rd October 2018

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