Monday January 14th, 2019

MON- AM:

Movement:
Accumulate 50 narrow stance air squats
Accumulate 50 hollow rocks
Accumulate 50 wide stance air squats
Accumulate 50 arch rocks
Accumulate 50 cossack squats
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Progressive Fatigued Movement:

21 min Max Effort Row.

At 3:00
50ft bear crawl
21 Pull Ups

At 6:00
50ft bear crawl
15 Chest To Bar Pull Ups

At 9:00
50ft bear crawl
12 Bar Muscle Ups

At 12:00
50ft bear crawl
9 Ring Muscle Ups

At 15:00
50ft bear crawl
6 Strict Ring Muscle Ups

At 18:00
50ft bear crawl
3 Muscle up to Invert + HSPU

*CAP each section of gymnastics to 1:00 on each round. For example if you are 6 bar muscle ups in at 1:00- stop, get back on the rower be ready for the next gymnastic test.
**No Muscle up to invert? 3 strict C2Rings + 3 Strict HSPU.
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MON- PM:

German Volume Training:

10 Sets
10 backsquats, 55%
10 Banded KB Swings, 24/16kg (Russian)
Rest 1:00 between sets

This is a mass building session.
If you fail a set, then the squat session ends there.
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Power Snatch:

Every 15 seconds, x 5 Minutes
1 Power Snatch, 60%
Rest 2:00
Every 15 seconds, x 5 Minutes
1 Power Snatch, 65%
Rest 2:00
Every 15 seconds, x 5 Minutes
1 Power Snatch, 70%
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Gymnastics (Pull):

5 x 3 strict muscle ups
-
EMOM 6
1 strict muscle up
3 ring muscle ups
5 ring dips
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WORK (Power END):

1k Row for time:
Rest 1:00
50 Thrusters, 40/30kg
Rest 1:00
30 Pull-ups

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