W2 DAY I - No Pull-ups
5 Sets of:
Dips on Stand to Tempo 32X1 *
Then Dip Stand Support To Failure (no assistance)
*Establish 1 Set of Max Dips on Stand @ Tempo 32X1
Then do 1-2 less Tempo dips for 5 Sets and superset with Dip Stand Support to Failure
~ Record Each Set
W2 DAY II - Pull-ups
4 Sets of the Following Working Against a 2 Min Clock:
Max Strict Pull-ups (No Assistance/Red Band)
Without letting go of the bar Max Kipping Pull-ups (No Assistance/Release Red Band for these)*
In time remaing Max Burpee Strict Pull-ups**
Without letting go of the bar Max Kipping Pull-ups (No Assistance/Release Red Band for these)*
In time remaing Max Burpee Strict Pull-ups**
*Must drop straight down and pause for 1 second at bottom.
**Explode out of burpee, jump to bar, into strict pull-up, let go of bar at top to avoid rhabdo!
**Explode out of burpee, jump to bar, into strict pull-up, let go of bar at top to avoid rhabdo!
~ Record Each Set
1) max dips @ 32x1
ReplyDeleteE- 4
G- 5 (red)
K- 6 (red)
2) 5 sets + hold
Note: we only did the "max" hold for the first set because it really only hurt our hands so we stopped when they felt numb, so its not really a true max. We may have to do holds on the rings in the future to get the intended benefit.
E- 5x3 (45sec)
G- 5x4 (red) (37sec)
K- 5x5 (red) (35 sec)
we also "didn't count right" so we request a tape recording of the counting for the future ;)
7.7.14
ReplyDelete4 sets (max strict pullups,slight kip pullups)
round 1- 2,4
jog lap
round 2- 3,2
jog lap
round 3- 3,1
jog lap
round 4- 3,2