Thursday 21/6/16

Base
A. 5 Rounds
Wide Grip Isometric Pull up hold
5 secs with chin over the bar
10 secs with elbows at 90 degrees
B. EMOMx8mins
3-5 Strict Pull ups 21×0 – use a spotter if needed or lat pull down
C. Bench Press 3×12-15  20×0; rest 2:30
Extras
A1 Isometric Push up hold or Ring Dip hold 3x20secs
A2 Bicep Curls 3×12; rest 3 mins
Climb
A. 3 Rounds
12 Thrusters 115/80#
6 Bar Muscle Ups
3 D-ball cleans 150/100# or Power Clean 185/125#
B. Handstand hold practice
Extras
A. 4 x ME L Sit on Rings
Metcon
7 Rounds
200m Run
5 Pull ups or Jumping Pull ups
10/5 Push ups
15 Air Squats
+
7 Rounds
20 DUs
7 Sit ups
+
7 Rounds
12/8 Cal row or Airdyne
10 Box Jumps Step Downs

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