6/16/14

Week 1 (Training Phase 2)

*Every week when we do the Ring Dip and Pull-up EMOM you will see the numbers that you scored followed by the numbers for that weeks EMOM…. we will most likely do this 1-2 days a week for 4-6 of these weeks…. We will start that NEXT week. Please if you haven't tested max rep pull-up and ring dip add that this week.

A. 10x2 Back squats @ 75% (rest 90 sec)
* Fire out of the bottom, prefect technique and breathing… this should NOT be that heady!
B.4x6/leg Bulgarian split squats HEAVY (rest 45 sec between legs)
* Make sure torso stays tall, back foot should be 6-10 inches raised and no more.
C1. 4x max (-2) STRICT HSPU (rest 1 min)
C2. 4x max (-2) pull-ups w/ 2 sec pause at top…can kip up (rest 2 min)
*C1 and C2 done together…not each as its own…
+
4 sets NOT for time
30 sec side plank L
30 sec rest
30 sec side plank R
30 sec rest
10 GHD Sit-ups AFAP
rest 1 min