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Training Plan for Friday July 7th 2017


Skill/Lift:

A1) strict hspu/standing DB shoulder press

6 sets of 3-10

A2) muscle up skill work

6 sets of the following

i - 2 muscle negatives - low rings
ii - 2 three position pull ups - (5s per)
iii - 15-20s chin over bar hold
iv - 3 three position ring rows - (8s per)

Conditioning:

13 min to complete

"Mordor"

21-15-9

DB deadlifts
pull ups/ring rows
DB push press - approx 45% of bdyt combined

Accessory:

2 rounds

20 banded pull throughs
20/20 palofs press