Friday

CLASS PROGRAM

-butterfly pull-up technique- 

OPEN workout 15.2

 Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

scaled : OHS 75/55, pull-ups  

——————— 

B.) strength

 Strict deficit HSPU

-work to deep set of 5

Strict chin up

-work to heavy set of 5

Bench Press

-work to pause set of 5

C.) 3 rounds

20 cal ski erg

15 ring rows  

10 jumping ring muscle ups

5 defecit HSPU 10/7”