6.30.14

Week 3 (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…. in the " ( ) " is your score and the reps done for EMOM

A. 7x4 Back squats @ 75% (rest 2 min)

B.5x6/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= 4 NEG) (6-10= 4) (11-15= 6) (16-24= 8) (25-35=10) (36+ = 12) EMOMx8

D. Ring dips (0-5= 4 NEG) (6-10= 4) (11-15= 6) (16-20= 7) (21-25=8) (26+ = 9) EMOMx8

+

4 sets NOT for time
10-12 Reverse hyper @ 40% of 1RM back squat
60 sec rest
12 GHD sit-ups
60 sec rest
5 TALL box jumps
60 sec rest