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Training Plan for Saturday August 12th 2017


A1) back squat

6 sets of 3 - climbing

A2) chin over bar hold/chest to ring hold

6 sets of 30-60s - up to red band 


14 min to cycle through

30s L-sit variation
6/6 offset front rack single leg kb step ups @3131
1-3 strict muscle ups/2-5 strict chest to bar pull ups/3-6 strict pull ups/7-10 ring rows AHAP
10/10 russian twists


2 rounds

12 kneeling scap push ups
1 min cross leg sit per side