Tuesday 7.16.13

Phase 1: 12 reps pvc shoulder complex, band pull aparts, band shoulder dislocations, toes to bar, ghd situps. Barbell triceps smash, pvc thoracic spine smash, softball latissimus dorsi smash (this one's special-enjoy), pec-stretch.

Phase 2: kip swing progression.  work on the bars or the rings trying to throw your hips up towards the rings/bars.

Phase 3: see video:

Phase 4: WOD 30 muscle ups for time.  If you cannot do a muscle up, complete 60 pullups and 60 dips for time (partition as needed).

 

Mike AlleyComment