*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…. in the " ( ) " is your score and the reps done for EMOM
A. 8x3 Back squats @ 75% (rest 90 sec)
B.4x7/leg Bulgarian split squats same weight as last week (rest 45 sec between legs)
* Make sure torso stays tall, back foot should be 6-10 inches raised and no more.
C. Pull-ups (0-5= 3 NEG) (6-10= 3) (11-15= 5) (16-24= 7) (25-35=8) (36+ = 9) EMOMx10
D. Ring dips (0-5= 3 NEG) (6-10= 3) (11-15= 4) (16-20= 5) (21-25=6) (26+ = 7) EMOMx10
+
4 sets NOT for time
60 sec chinese plank (back only)
60 sec rest
10 rollouts
60 sec rest
5 broad jumps
60 sec rest
Link for what chinese plank is!
https://www.youtube.com/watch?v=jwv7C5bnvQo
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