Wednesday.July 29.2015

Muscle Up-Max Effort

10 x 1 Toe Nail Negative (as slow as possible)

7 x 1 ME Hollow Body Ring Pull Up

7 x 1 ME Strict Ring Dip


Segment + Eccentric Pull Up

5 sets x 3 reps (take 3 secs to descend to dead hang)

Dead Hang

3 sets to failure (rest as needed between efforts, focus on staying active in the hang and working on keeping that hollow body shape under the bar)



400m Run

12 Burpees

21 Box Jumps 24”/20”