Friday, October 14, 2016


Bench press 1 RM with reverse bands (blue)

2 Rounds:
1a) 8 Strict Pull ups (weighted if possible)
1b) 8 Dips (weighted if possible)

For Time:
50 Double Unders
21 Handstand Push ups
3 Ring Muscle Ups
50 Double Unders
15 Handstand Push Ups
2 Muscle Ups
50 Double Unders
9 Handstand Push Ups
1 Muscle Up

*Muscle Up Scale = Bar or 1:1 chest to bar pull up + dip

Tip of the Day
Lifting with reverse bands is like going to see a psychic, it's what that lift will be in your near future.  If your reverse band lifts are improving, so are your regular lifts.  Accommodating resistance is a great way to build strength without smashing your CNS.