September 23 2015

Connectivity for the kipping pull up/butterfly

with dowel tabata alt tight arch /hollow hold for all 8 rounds then

3×5 FAST v ups then right on to rig for bar taps, then coach Kip/butterfly(chest circles) then:

3×5 of respective level of movement

warm up for deadlift

A1. Deadlift beg 1×5 int 5,3,1,1,1

B. 10,9,8….1

deadlifts 100/70

100 m sprint after each set

for time 9 min cap

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Comments

  • Paddy — September 23, 2015

    9:01 @ 60kgs

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