Tuesday, December 27, 2016

STRENGTH

Superset the 5 working sets of RDLs with a dip variation:

RX:
5-10 Russian Dips

INTERMEDIATE:
5-10 Ring Dips

SCALED:
5-10 Box Dips

Focus on virtuosity of movement! Better range of motion and better technique in training will make you a better athlete – rushing and cutting corners will not give you the results you want.

RDL
5×5 across, AHAP
http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/


CONDITIONING

12 Min AMRAP
3, 6, 9, 12, etc., ascending up the ladder as far as you can in 12 minutes.
OHS, 95/65
CTB Pull-ups

(Perform 3 OHS then 3 CTB, 6 OHS then 6 CTB, etc.)

RX:
As written.

INTERMEDIATE:
OHS@75/55
Strict banded CTB pull-ups (chest MUST make contact with bar)

SCALED:
OHS@65/45 or performed as OH stationary front lunges (1:1; each lunge = one OHS)
Sternum ring rows

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