Friday 2016.09.10

September 9, 2016

New Competition Program
Phase 1, Week 4

AM Session: Conditioning
3 Rounds:
15:00 Assault Bike @Z1
1:00 Rest

4.2 miles, 4.3 miles, 4.4 miles.

PM Session
Gymnastics
EMOM for 10 Minutes:
Minute 1: 2 Strict Chest-To-Bar Pull-Ups
Minute 2: 2 Strict Dips
EMOM for 10 Minutes:
Minute 1: 1 Strict Chest-To-Bar Pull-Up + 5s negative
Minute 2: 1 Strict Dip + 5s negative

AMRAP in 15 Minutes:
Tempo Muscle-Up Transitions 3-1-3-1
30.

Train2Train
A1. 3×8 KB Overhead Squat, each arm
8kg.
A2. 3×12 Glute Ham Raise
4th hole.
B1. 3×8 Single Leg Hip Extension, each leg
3rd hole.
B2. 3×10 Lat Pull-Downs, Pause + 10s Eccentric
Red band.

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