Monday 6.26.17
–
dynamic + hip mobility
–
Back Squat (1×5 + 3×5 -20lbs)
Week 1 of 4
Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3×5.
For Drop Sets 3×5, decrease weight by 35lbs down if work set of 5 is above 400lbs.
For Drop Sets 3×5, decrease weight by 20lbs down if work set of 5 is below 400lbs.
Target 20lbs increase / week if work sets are above 400lbs
Target 10lbs increase / week if work sets are below 400lbs.
Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3×5.
For Drop Sets 3×5, decrease weight by 35lbs down if work set of 5 is above 400lbs.
For Drop Sets 3×5, decrease weight by 20lbs down if work set of 5 is below 400lbs.
Target 20lbs increase / week if work sets are above 400lbs
Target 10lbs increase / week if work sets are below 400lbs.
–
5 rnds
7 muscle ups
12 strict hspu
7 muscle ups
12 strict hspu
16 cap
ring mup/ bar mup/ strict pull up + dip/ kipping pull up+ dip/ assisted pull up dip
strict hspu/ shspu 1ab mat/ kipping hspu 2 in def/ kneeling db strict press heavy no more than 3 straight / use as strength builder
strict hspu/ shspu 1ab mat/ kipping hspu 2 in def/ kneeling db strict press heavy no more than 3 straight / use as strength builder