Thursday 02/02/17
A. WARM-UP x4
-x10 PVC shoulders
-x10 PVC shoulder circles
-x10 PVC OH squats
-x10 front lunge – reach up + reach down
B. SKILL WORK – PULL UPS
(i) x8 sets of x3 negative pull ups (rest 30sec between sets)
(ii) x5 sets of 20 sec isometric pull up hold (rest 60sec between each set)
(iii) x5 sets of max reps strict pull ups (rest 60sec between each set)
C. CORE WORK
i. hand plank cross knee to elbow
ii. tuck rocks
iii. elbow jacks
reps go: i. 50 40 30 20 10
ii. 25 20 15 10 5
iii. 50 40 30 20 10