COMPETITORS 4.12.16

April 11, 2016

A. ENDURANCE:
Airbike
12 rounds
:10 Sprint
:50 Rest

B. GYMNASTICS STRENGTH:
Weighted strict false grip chest to ring pull-ups
Work up to a 5 rm then do 3×5 reps at 90%of that 5rm

C. METCON:
5 rounds
:45 seconds work
:15 seconds rest
Chest 2 Bar Pull-ups
Burpees
Double unders

D. ACCESSORY:
Superset
1. 4×15 hanging straight leg raise
2. 4×15 1 Arm Dumbell Row
3. 4×15 Band Pull aparts
–all accessory work should be slow and controlled, focusing on repairing and rebuilding the small muscles. Use a 1-2 second concentric and a 3-5 second eccentric each rep.

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