Accessory Work 11.7-11.13

//Accessory Work 11.7-11.13

Accessory Work 11.7-11.13

Day 1:
50 Pull-Ups (any style) *in as few sets as possible*
+
20 Pull-Up Negatives
+
50 Push-Up Negatives (lower down as slowly as possible)

Single Leg Plank x 90 seconds/side

Accumulate 1 minute holding bar in front rack
*go HEAVY, at least 10-20% above front squat max PR*
*keep elbows as high as possible*

Accumulate 10 minutes in Bottom of Squat

Day 2:
4 sets:
8-10 Kip Swings (on rings)
rest as needed
10 Scap Pull-Ups – https://youtu.be/sfTsgt-a63c
rest as needed
30 Second Belly to Wall Handstand Hold

4 sets:
5 Drop Snatch (same weight as last week)
rest as needed

Glute Bridge Hold – Accumulate 2 minutes

AMRAP 5
10 Sandbag Squats
8 Burpees Over the Bag

3 minutes Thoracic Lat Stretch (on box) – https://youtu.be/dGfR-qD7V-Y

By | 2016-11-06T10:48:48+00:00 November 6th, 2016|Coaches Corner|

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