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Training Plan for Tuesday July 18th 2017


Skill/Lift:

A1) back squat

6 sets of 3 - climbing

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:

14 min to cycle through

50/50m single arm front rack KB + farmer carry
30s handstand/pike variation/overhead barbell hold
1 dot drill
30/30s side plank

Accessory:

3 rounds

10 glute bridges
10 reverse curl ups