12/02/2016

Back Squat 5x3 @ 75%

L3:                                                                  
4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
*Rest as needed                                  
Hold top of Ring Dip in a Muscle-up – 20 seconds
Muscle-ups – max reps
*Rest as needed                                  
Handstand Hold – 30 seconds
Handstand Push Ups – max reps   
*Rest as needed                               

L2:                                                                  
4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
*Rest as needed                                  
Hold top of Ring Dip – 20 seconds
Ring dips – max reps
*Rest as needed                                  
Handstand Hold – 30 seconds
Elevated Push Ups – max reps          
*Rest as needed                                   

L1:                                                                  
4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
*Rest as needed                                  
Hold top of Ring Dip – 20 seconds
Strict Press (45/33) – max reps
*Rest as needed                                    
Front plank Hold – 30 seconds
Push Ups – max reps
*Rest as needed