thursday 07 july 2016

A. 1. :
Gymnastics - Tempo Ring Dips 4 x 5 @3313
(3 seconds down, 3 second hold, 1 second up **xplode up**, 3 second hold at the top)
-- Rest 60-90 sec.--
super set with A.2.

A.2.:
Pendlay Row (4 x 5)
These Rows should be done with HEAVY weight.  I encourage you to use lifting straps to isolate your posterior chain vice being a grip workout.  Ensure your elbows are going straight back and squeeze those shoulder blades together!!

rest periods between sets are **60-90 secs** no more, no less.

B.:
AMRAP 12 minutes of:
12 Kettlebell Swings (24/16)
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar