Monday, August 29th

5 Important Things to Look for on Nutrition Labels- PurePharma

Performance is in red, Competition is in blue, Links are in green

A1) 2 sets of:
Back Squat x 12 reps
rest 30 seconds
Side plank x 30-45 sec each side
rest 30 seconds

B) 2 sets of:
Front Squat x 8 reps
30 seconds
Shoulder Taps x 20 reps
rest 60 seconds

C) 5 sets:
Set 1: 1 Strict Pullup + 5 Hollow Body Kips
Set 2: 2 Strict Pullups + 5 Hollow Body Kips
Set 3: 3 Strict Pullups + 5 Hollow Body Kips
Set 4: 4 Strict Pullups + 5 Hollow Body Kips
Then ladder back down to 1
Rest 60 seconds between sets
(If you don’t have a pullup, use whatever assistance you need for one tough rep. Then do 8 sets of 1 rep. If strict pull-ups are easy, you can scale up with strict chest to bar pull-ups)

D) For Time
50-40-30-20-10
Double Unders
10-10-10-10-10
Toes To Bar

A) 2 sets of:
Back Squat x 2 reps @ 70%
rest 2 minutes

B) 2 sets of:
Front Squat x 2 reps @ 70%
rest 2 minutes

Every other exposure is a de-load so these should feel light.

C) 5 sets:
Set 1: 1 Strict Muscle Up + 5 Hollow Body Kips
Set 2: 2 Strict Muscle Ups + 5 Hollow Body Kips
Set 3: 3 Strict Muscle Ups + 5 Hollow Body Kips
Set 4: 4 Strict Muscle Ups + 5 Hollow Body Kips
Rest 60-90 second between sets
(If you only have one strict muscle up, do 8 sets of 1 rep. If you have several strict pull-ups but don’t have a strict muscle up perform 8 sets of 1 muscle up negative with a 2 second pause in each position: support, bottom of dip, and hang position. From high or low rings)

Rest 2 minutes, Then….
Set 5: Max Rep Kipping Muscle Ups

D) For Time
50-40-30-20-10
Double Unders
10-10-10-10-10
Toes To Bar

 

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