Monday, April 23 2018

Strength Focus
5 x 5 Deadlift
Use the first 4 sets as warm ups, 70%, 80%, 85%, 85-90% then 1 set at 90% of 5 RM

Reverse Hyper
3 x 20
Light load

Gymnastics Focus
Ring Dips
3 x 9
5 x 6
7 x 3
Complete all sets, this is not a "pick one".
Rest as needed between all sets.
*If unable to do 9 or 6 ring dips, unbroken, complete:
EMOTM 12 Ring Dips
Pick 2-5 reps.
*If unable to do an unassisted Ring Dip perform Close Grip Push Ups