Wednesday Oct 10 2018

Part A

Speed out of the bottom position                                    

Strict OH press                            

5 x 5@ 20X1 tempo; 75%

Part B

Prone YTW                           

3 x 8

Part C

Squat descending ladder                                          

Front squats -  GP - 115/75, OP - 135/95, CP - 155/115                                               

Pull ups            GP - Banded Kipping, OP - Kipping, CP - Kipping                           

Reps as follows:

General Population:

Squat         10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Pull Ups     10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Open Prep:

Squat         10, 9, 8, 7, 6, 5, 4, 3, 2, 1 

Pull Ups     10, 8, 6, 4, 2, 10, 8, 6, 4, 2

Competitors Prep:

Squat         10, 9, 8, 7, 6, 5, 4, 3, 2, 1 

Pull Ups     10,10,10,10,10,10,10,10,10,10