Week 7 (Training Phase 2)
A. 4x7 Back squats @ 75% (rest 3 min)
B.3x10 weighted step ups (rest 45 sec between legs)
* Box should be where stepping leg is just above parallel
C. Pull-ups- (0-5= 1) (6-10= 5) (11-15= 7) (16-24= 9) (25-35=11) (36+ = 13) EMOMx8
D. Ring dips- (0-5= 1 or 4NEG) (6-10= 5) (11-15= 7) (16-20= 8) (21-25=9) (26+ = 10) EMOMx8
+4 sets NOT for time
10 OH Throws @ 40/20
60 sec rest
25 Russian KBS HEAVY
2 min rest
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