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Friday 03.30.18

29
Mar

Friday 03.30.18

We will be doing a 5 to 6 week strict cycle working on pull-ups and HSPU

Friday

A)

Gymnastics Cycle

Skill

3 station

12 minute EMOM

1st minute-

4-7 negative pull-ups(rings or bar)

2nd minute-

Option A.

2-6 negative HSPU

With this have the athletes drop down to a kip position or frog position and then come off the Wall every rep

Option B. 4-8 Barbell Strict press w/negatives from rack

3rd minute-

30 sec Hollow hold

B)

MetCon

5 minute amrap

6 Deadlifts(225/155)

6 Push-ups

6 DB Snatch(50/35)

Rest 2 minutes repeat

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