6.30.17 (Saturday)

Warm up 

Rolling 150’s x 10 rounds

7/5 strict hspu + 3/2 kipping. 

Add 1 kipping hspu each m +/-

Mobilize

A) 5x

20 pull-ups 

2 Front Squats 155/105

30 push ups 

3 Front Squats 155/105

40 sit ups

4 Front Squats 155/105

50 Air Squats 

5 Front Squats 155/105

Rest Exactly 3 min
Accessory work:

3 sets 6-8 

(pause 1 sec at top. Slow 3 sec eccentric.)

-Double DB bent over row 

-strict chin up

3 sets of 6-8 GHR + :30 hip ext hold

Friday, June 30th, 2017 at 7:38 pm / Competitive