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Thursday 11.14.13

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Nina P practicing her OH squats recently. She's picking this stuff up very well despite not being at it for too long. We're glad to have you in our ranks!

101

A1. Ring pushups (with turnout), 5x8-10 
A2. DB chainsaw row (DEMO), 5x8 each

Notes: 3 min clock. Heavier (or more reps) than last week.

+

For time: 
100 push press, not heavier than 75/55lb

Starting at 0:00, and every minute on the minute thereafter, do 5 kipping pullups

Notes: 10 min cut-off. Today, if the kipping pullups must be scaled, do jumping kipping pullups as opposed to using a band. Don't ghost ride your barbell.

201

A1. ME UB strict HSPU + ME UB kipping HSPU, 5 sets 
A2. Elbow on knee external rotations (DEMO), 5x10 each

Notes: 3 min clock. Ideally, the ME UB strict HSPU should fall in the 5-8 range. If you can do more than that, do them to a deficit.

+

For time: 
100 push press, 95/65lb

Starting at 0:00, and every minute on the minute thereafter, do 3M/2F muscle-ups

Notes: 10 min cut-off. If you can't do MU's, do jumping MU's.

Post loads and times to comments.


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