Monday, 4/9/12

Druck doing some band-resisted sit-ups. Variety is key!

Warm-Up:
HSPU's
Clapping Push-ups

Dynamic Warm-Up/Burg WU

Strength:
Speed Press: 9 x 3, 40-60% + bands (notice this is press, not bench)
RS Press: 4 x 8-10
Muscle-ups: Do 20-30 if you're good at them. If you're not, work on as many singles as you can, with a short 3-5s rest between. If you can't do them at all, do 10 x 3 CTB Pull-ups and Dips, then 5 mins of MU transition work.

MetCon:
10 RFT:
5 Burpee Pull-ups
9 V-ups

Then, 3-4 rounds:
Hams x 30-40 (light)
Tri's x 30-40 (light)
Rear Delts x 30-40 (light)