Thursday, 2/9/12

Jimbo Slice: massive inverted muscle up

Warm-Up:
Shoulder Touches
DU's
KTE/TTB

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+
Abs

Int/Advanced Strength:
ME 2-Board Bench: 1, 1, 1, 1, 1
Choose Either:
Push-Press: 5 x 3, 80% + 10#
or HSPU's: 5 x 3, weighted if possible (full ROM!)
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A1. Pendlay Rows: 3 x 6-8
A2. DB Rollbacks: 3 x 6-8
B1. OH Band Tricep Extensions: 3 x 8-10
B2. Abs
Optional: Do the metcon
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MetCon:
For Time:
20, 16, 12, 8, 4 Burpees
2 Rope Climbs after each set*
*Go legless as long as possible. If you have to rest due to grip strength, use your legs!