We are making Thursdays a bigger Bodyweight strength/endurance emphasis to work on everyone's skill level on the bar, rings and when you're upside down :)
Weighted STRICT Pull Ups
3 sets of 5 reps
(SAME WEIGHT FOR ALL SETS w/ EXACTLY 2 MINUTES BETWEEN EACH SET)
Take 6 minutes to figure out a weight or band combination that allows you to get 5 reps on the bar WITHOUT dropping off or missing a rep... Should be tough, but make sure you get all of your sets UNBROKEN...
12-15 minutes for this section only
21 Calories on the Rower (Damper On 10)
21 STRICT Ring Dips (Muscle Up into position if you are able)
15 Calories on the Rower
15 Strict Ring Dips
9 Calories on the Rower
9 Strict Ring Dips
3 Calories on the Rower
3 Strict Ring Dips
THEN... IMMEDIATELY UPON COMPLETING THE LAST RING DIP...
100 foot Overhead Dumbbell OR KB Carry (Right Arm)(70# + / 55# +)
100 foot Overhead Dumbbell OR KB Carry (Left Arm)(70# + / 55# +)
(10 minute cutoff)
Feel free to SCALE UP the weight on the Overhead Carry at the end if you want to try a 85 or 100# DB...
Scale DOWN reps to 15/12/9/3 if you need to and really focus on keeping the rings neutral on dips...
POST YOUR WEIGHT AND TOTAL TIME TO COMMENTS