Oct 172014
 

Bench press 3×5

Bench press 3×5

Ring work

Complete five rounds of:

  • On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
  • 15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8' off the ground and the second 4" off the ground.

 Posted by at 19:10
Oct 132014
 

Skill: Handstand

Progressions:

Focus on keeping the body straight and hollow.

Use the 60 seconds table:
3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s

Weighted pull-up 3×5

Weighted pull-up 3×5

Tabata something else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises

 Posted by at 19:11