Rope Climbs

Rope Climbs

Mobility
PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
90/90
Inverted 45's
Bent Over rear Delt Fly
Pull and Press

Emom Skill MU  B - 12min + Strength Progression (AMRAP - Reps)

Skill

Every 2min Perform 1-5 MU
*Working Time should not Exceed 45sec

A- 5 False Grip Ring Rows + 1 Transition + 2 , 5 second Dip support hold + Negative

B - Strict Kneeling MU Transition into Dip hold 5 second

C - 2 for 1 jumping MU

D- Aim to complete 8-18 MU

E- Complete a Max of 30

then

Strength Progression

Group A-B
Barbell Assisted Strict Pull-ups
 – 3 sets of max reps
Strict Ring Dips Feet on Box
 – 3 sets of max reps

Group C

Muscle-up Negatives – 3 sets of 1
Strict Pull-ups – 2 sets of max reps
Strict Ring Dips – 2 sets of max reps

Group D-E
Muscle-up Negatives – 3 sets of 3
Strict Pull-ups – 2 sets of max reps
Strict Ring Dips – 2 sets of max reps

Skip the Max Dips this week

princess snowflake (Time)

For time
Hspu 10-8-6-4-2
Du 50-40-30-20-10

Posted
AuthorDan Shrum