Wednesday 8th May, 2019

AM Session:

Every 2 mins x 8
15 Cal Bike

Every 4 mins x 4
25 Cal Bike

Every 6 mins x 2
50 Cal bike

These are maximal efforts.
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PM Session:

EMOM 12:
1- 10 / 6 strict chest to bar pull ups
2- Strict HSPU (open standard)*

*Building reps.
0-5mins: + 1 rep from last week.
5-10mins: Same reps as last week.
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Muscle Ups:

1 x Max Unbroken Ring Muscle Ups

Every 2:00 x 5
10 Unbroken Push Ups
75% of max reps.


Max = Technical max, do not let form break down. Only reinforce quality reps and movement.
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Gymnastics Conditioning:

21-15-09
Chest to Bar Pull Ups
OHS, 42/ 30

Rest 6:00

12-9-6
Bar Muscle Ups
OHS, 60/ 40
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Push Accessories:

5 x 10 Incline DB Bench Press
3 x 20 Seesaw Shoulder Press

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