Friday, September 7, 2018


1a) 5x5 Ring Dips*
1b) 5x5 Support position drills on low rings in hollow position on floor (45 degrees in, neutral, 45 degrees out)
*Scale is 5x5 dip with toe nail spot through full range of motion

400 m Run
21 KB Swings (1.5/1)
12 Pull Ups

A Tip for Today
What's the key to setting a PR today?  Going unbroken.  What's the key to setting a PR if you already go unbroken? Run faster and have shorter transitions.  Now that we have instituted a "no bands" rule, jumping pull ups should keep your intensity higher throughout the full workout.  Decide how you want to tackle this today and stick with that game plan.  The reps and rounds are short enough to go unbroken.  If you break, shoot for the half way mark on your first set.