Back Squat 6-6-6-6
(TIMECAP: 20:00)Notes: Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.
21-15-9 For Time:
Med Ball Squat Jumps (20/14)
(TIMECAP: 10:00, TARGET INTENSITY: 8)
TTB1: Scale Reps to 15-12-9, 12-9-6, or 9-6-3 accordingly.
TTB2: Perform hanging straight leg raise, as high as possible.
TTB3: Knee tucks
- EXTRA WORK:
1) Row 4000m @ 9
- GYMNASTICS WORK:
1) 5 Sets:
5 Pause Tap Swings on Pullup Bar
0:30 Ring SupportNotes: Pause Tap Swing: 5 second pause each in hollow, arch, and straight hang. Ring Support: Keep rings turned out.2) 5 Sets:
5 Ring Dip Negatives
15 V-UpsNotes: Ring Dip Negative: 10 Second Negative + 3 second pause at bottom. Maintain tension in bottom position!