 Lifting Heavy Met-ConEMOM: 10mins 1st Min; 8x HSPU 2nd Min; 12x Russian KB Swings ...Then at the 10:00min mark: 400m Run For Time GymnasticsMuscle-up Progression
3 Sets 5x False Grip Ring Row to Sternum -Rest :30 b/w sets 3 sets: -3x Ring Row with banded turnover and no dip 3 Sets 6x Tight Ring Kips -Rest :30 b/w sets
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 ColeTrain coaching 'em up! SkillClean Pull + Clean + Split Jerk 1+2+2@65% 1+2+1@70% 3×1+2+1@75% Met-Con2RFT: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24″/20″) PostHip Opener Lunge
2mins/side  Jonathan K. GymnasticsMuscle-up Progression 3 sets: -3x Ring Row with banded turnover and no dip 3 sets: -4x Kip with shoulder pull 4 sets: -6x Ring Rows Met-Con“Grace”
30x Clean and Jerks (135/95#) |
AuthorCoach Erin |
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