A. Skill Practice (3 sets):
5-6 Parallel Grip Strict Pullups
8-10 Strict toes-to-Bar
30-45 sec L-Sit on bars
Complete. I suck at L-sits. I did 10 sec/20sec on set 1, 30 sec unbroken on set 2 and 3, plus an additional 15 sec on set 3. The strict parallel grip pull-ups felt good on my shoulders.
B. Six sets for times of:
20-Meter Suicide Sprint
12 Push Jerks (105lbs)
20-Meter Suicide Sprint
12 Chest-to-Bar Pull-Ups
-Rest 4 minutes
*Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.
2:06, 1:59, 1:59, 1:59, 1:58, 1:55. I took a chalk break on set 1, then did the rest without it because it slowed me down and I didn’t really need it.
5-6 Parallel Grip Strict Pullups
8-10 Strict toes-to-Bar
30-45 sec L-Sit on bars
Complete. I suck at L-sits. I did 10 sec/20sec on set 1, 30 sec unbroken on set 2 and 3, plus an additional 15 sec on set 3. The strict parallel grip pull-ups felt good on my shoulders.
B. Six sets for times of:
20-Meter Suicide Sprint
12 Push Jerks (105lbs)
20-Meter Suicide Sprint
12 Chest-to-Bar Pull-Ups
-Rest 4 minutes
*Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.
2:06, 1:59, 1:59, 1:59, 1:58, 1:55. I took a chalk break on set 1, then did the rest without it because it slowed me down and I didn’t really need it.
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