Wednesday April 18, 2018

METCON

Gymnastics Week 2

(take your max reps from last week, and use the same band, or modification as used then, etc)

EMOM 16
Min 1: 60% of max pull up reps
Min 2: 60% of max strict HSPU reps
Min 3: 60% of max ring dip reps
Min 4: rest

The focus here is on QUALITY strength and position training. Each of these sets should ideally allow for a minimum of 3-5 reps. If your max set was less than this, then modify slightly to accumulate more volume

METCON

AMRAP 7
12 Toe to Bar
48 Double Under