Super Youth 4:30pm
(A) Muscle Up Technique & Practice
(B) In teams of 2 complete 42-30-18 OHS 40/30kg, 200m Run Between each set of OHS
Beginner 6am & 7:30pm
(A) Warm Up, Technique, Overhead Squat
(B) Indvidually complete 15-12-9 OHS 40/30kg, 200m Run Between each set of OHS
Intermediate 6am & 6:30pm
(A) Muscle Up Technique & Practice
(B) In teams of 2 complete 42-30-18 OHS 40/30kg, 200m Run Between each set of OHS
Advanced 5:30pm
(A) Strict Muscle Ups
(B) Indvidually complete 21-15-9 OHS 50/35kg, 10m Shuttles 2 Hand Touch at each end
(C) Indvidually complete 3min Amrap Ring Dips
Focus- (A) If you don't have a strict muscle up work muscle up with a tight kip (B) Aim to do the 21-15-9 in as least amount of sets as possible (C) Aim for R'xd, even if you only have a minimum of 10
(A).5 sets of 2 + 1
ReplyDelete(B) 7.23
(C) 33 dips
A) first time attempting strict muscleup
ReplyDeletegot 8 out!!!!!!!!!!! LOVE THESE!!!
B) 6.24 OHS all unbroken
c) 22 dips
(A) Still working on the kip, I feel like every failed rep is getting me further from a muscle up than when I first got up. I definitely need to work on the rings more, and get stronger! And coordinated.
ReplyDelete(B) 9:06 - I was just happy to get the bar over head. I was worried that at 35, I wouldn't get it back up if I dropped it.
(C) 14 - not up from 17, but something tells me the 17 dips weren't good reps.
(A) couldn't do M/U at home so i did the
ReplyDeleteEMOTM 3 reps dead lift 6min @ 80%
worked with 144kg
(B)7:16
(C)47