Thursday 11.12.15 – For Quality
Skill: Practice – pull portion and/or transition of the Muscle Up
(Performance: Work on strict pull and transition – no kip)
Conditioning: For QUALITY for 20:00:
– 200m Run or 250m Row
– 30 Hip Extensions
– 30 Hollow Rocks
– 30 DB/KB Chainsaw Rows – 15/ arm (AHAP)
**For QUALITY means for 20 min, I do not care how many rounds or reps you do. I want your run/ rows to be as fast a sprint as possible. But, take your time on the Hip Extensions and Hollow Rocks for perfect reps. Hold each rep at the top for 1-3 solid seconds, don’t go for speed!
For the Chainsaw Rows, choose a challenging weight and challenge yourself! If you use a weight and can hit all 15 reps on one side in one set, then go up in weight the next round!
After the run/row, the other exercises can be done in any order!