1. Push Press
Work up to a 3 RM
110kg
110kg
2. Ring Push ups
1 set close to failure - Leave 1-2 in the tank
1 set to failure
Rings should be set at 1" off the floor.
Be sure your hips travel the same distance as your shoulders and at the same time.
18/20
18/20
3. Pulling Superset
A. Pull up Rows, 3 x 6-12 - these are essentially
a belly button to bar pull up, we are looking for the horizontal row action.
B. Bent over Reverse Flyes, 3 x 8-12 - yep, old school
body building reverse flyes. Keep it light and controlled.
Rx'd8kg
4. Snatch Grip Shrugs
3 x 8 - these can be dynamic, aka - use your hips. Keep the scapula retracted.
Straps are OK on this one.
80kg
80kg
5. Triplet
9-6-3 of:
HSPU
Burpee
Pull ups x4
Push ups x4
Push ups x4
Burpee
10:31
10:31
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