September 17, 2015

A) Warm Up:
Inchworm length of gym

High kicks back
3 RNFT:

10 perfect squats

10 scap pull ups

10 scap push ups

20 second hollow hold

20 sec arch hold

B) Strength

Every 90 seconds for 5 sets:

Option 1 – 3 modified Ring Pull-ups into a Muscle-up + 7 sec support hold on the rings. Use False Grip. 

http://youtu.be/o6hvNg442cM
Option 2 – 3 hollow swings (with blocked movement – towel between feet) + Kipping Muscle Up + 7 sec support hold on the rings. 

The key here is working on efficient swing without getting into a broken position. The idea here is to move better. More reps are not better…better reps are better.

C) Technique 

Option 1 – If you haven’t mastered pull ups yet

EMOM for 5min – 10-15 beat swings

Option 2 -If you have pull ups

EMOM for 5 min – 5-10 pull ups. These should be unbroken and work on technique. Better reps…this is about moving well.

D) Met-Con

12 min AMRAP

1 Conan (walk one full time around and then the other way for one rep – https://instagram.com/p/rdsiOwilbT/)

10 Ring push ups (scale by walking the body up) 

20 sit ups

30 sec plank

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