Strength and Skill 04-03-17
Day One
5x 10 Ring Rows
10 x 6 Seconds of Pullup holds with overhead grip
Grip:
3 x pvc pipe forearm twists
5 x behind the back barbell wrist curls
EMOM 1-3 strict pull-ups or seated pull ups for 5 Min
Scaling option here
Day Two
4 x 8 reps each arm dumbbell row –
6 x 5 reps of 3-count Pullup Negatives
Grip:
3 x pvc/band/kb roll ups
5 x 25 ft Farmers carry
Day Three
10 x 8 seconds of pullup holds with overhead grip
4 x 8 reps each arm of dumbbell row (go heavier than last time)
EMOM 1-3 strict pull-ups or seated pull ups for 7 Min
Core:
15 V ups
15 x Hollow ups
15 x Arch ups
Strength and Oly: Please find additional strength and oly work on their respective blog posts