Monday 4/6

Training will be slightly different for the next few months. We will see how it goes. Thursday OR Sunday will be working days. There might be less work day to day but I do want everyone to get the following in each week on top of the posted work.

50 Strict C2 Ring pull-ups 

50 Strict HSPU

50 Strict weighted dips

50 Strict Pull-ups 

3:00 total L-sit hold

You can break these up however you want 10 reps each per day 5 days.  Can be done Sundays or Thursdays whatever. Listen to your bodies. Since there will be less work day to day for the most part, go hard on everything that is posted.  But please listen to your bodies, if your shoulders or biceps are beat up you can skip the pull-ups etc. 

1) Pause Front Squat 2 sec + Split Jerk Pause in the Dip 2 sec 20 x 1- feel it out find a heavy weight by set 7 or 8

2) Clean pulls 5 x 3- 80-85% 

3) For Time:

50-40-30-20-10

Dubs

Sit-ups

KBS (55/35)

4a) DB Strict press 3 x 10

4b) Shoulder circuit (front/45/side/bent over) 2.5 lbs  3 x 10