RP: Light Training Day

The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link.

Essentials:
A.
4 Sets
Ring Pulls x 10 reps + Chest to Ring Hold x 20 sec
Rest 45 sec
Rower Plank Slides with hands x 5 reps + Plank Hold x 30 sec
On the 3:30min

or ADAPT

B.
Yearly Benchmark
‘Pull,Push,Pull’
3 Rounds For Time:
Power Snatch x 10 reps
Incline Push Up x 15 reps
Knee Ups x 25 reps

Fitness:
A.
4 Sets
Bar Kip x 10 reps + Chin Over Bar Hold x 20 sec
Rest 45 sec
Rower Plank Slides with hands x 10 reps + Plank Hold x 30 sec
On the 3:30min

or ADAPT

B.
Yearly Benchmark
‘Pull,Push,Pull’
3 Rounds For Time:
Power Snatch x 10 reps 95/65
Handstand Push Up x 15 reps
Toes to Bar x 25 reps

Performance:
A.
4 Sets
5 Muscle Ups + 5 Chest to Ring pull Ups
Rest 45 sec
5 Bar Muscle Ups + 10 Single Bar Dips
On the 3:30min
Or ADAPT

B.
Yearly Benchmark
‘Pull,Push,Pull’
3 Rounds For Time:
Power Snatch x 10 reps 95/65
Handstand Push Up x 15 reps
Toes to Bar x 25 reps

Competitor Session 2:
A.
3 Sets
Hollow roll to Arch x 14 reps
Rest 2min

B1.
3 Sets
Hang Muscle Snatch x 4 reps
Rest 2min
B2.
3 Sets
Supinated Grip Snatch Deadlift x 6 reps
Tempo@ 3131
Build in weight
Rest 2min

C.
12min
Every 30sec
Strict Muscle Up x 1-2 reps