Super Youth 4:30pm
(A) ME Power CLean
(B) Muscle Ups Technique, Progressions
(C) Indvidually for time-3 Rounds 10 Front Squats 60/40kg, 10 Ring Dips
Beginner 6am & 7:30pm
(A) Power Clean-Work within the limitations of your movement
(B) Ring Dips Technique, Progressions
(B) Ring Dips Technique, Progressions
(B) Indvidually for time-3 Rounds 10 Front Squats 50/35kg, 10 Ring Dips
Intermediate 6am & 6:30pm
(A) ME Power CLean
(B) Muscle Ups Technique, Progressions
(C) Indvidually for time-3 Rounds 10 Front Squats 60/40kg, 10 Ring Dips
Advanced 5:30pm
(A) ME High Hang Power Clean + Hang Power Clean + Power Clean
(B) Indvidually for time-3 Rounds 10 BW Front Squats, 10 Ring Dips
(C) Indvidually for time-15 Burpee Muscle Ups (7min Cap)
Focus- (A) Click Here For Demo (B) No Racks (C) If you don't have a muscle up you will get a chance to work on this at the start of the session so your part C will be part A then ME work then the 3 rounds.
(A) Muscle up progression. Red band to orange band - trying to focus on the catch in the dip. I am keen to do more of this.
ReplyDelete(B) Part A - ME 50kg, the 55 form was too bad.
(C) Part B DNF! 15min cut off and I had like 2 dips to go. :( FS not at BW - I wish I weighed 57.5kg! Had to wind back to 55kg half way through R2 anyway.