10-27-11

Skill/Recovery

A. Practice Muscle Ups/CTB Pull Ups/Ring Dips- 10 min

(If you don't have a muscle up do low rep sets of Strict Pull Ups CTB if possible or just strict pull ups, or negatives AND strict DEEP ring dips or negatives)

B. KB Swings- 3 x 20 (moderate load); rest 90 seconds (focus on getting the KB STRAIGHT up over your head!

C. AMRAP Double Unders in 10 min

D. Stretch Calves/Hips/Shoulders work on Over Head Squat Positioning (what is it that's holding you back and stretch that!)