A1 – Candlestick Rolls: 5-7 reps – Hands at hips, not over head, Rest 20-30 sec
I had a hard time staying compressed and not using my hands for momentum
A2 – Kip Swings w/ Towel: 5-6 reps – focus on looking for toes in hollow, and pushing rings away in extension, Rest 20-30 sec
A3 – 2-3 Ring Muscle Ups, rest as needed x 4 sets
2 per set
B – Ring Muscle Ups: 3 reps x 8; rest 45-60 sec b/t sets – Focus on these is quality vs volume
Rested a little longer than 60s after the 6th and 7th set
C – 75 hand release pushups for time
4:20
really game planned this for the first 50+ reps. when I got to that point I tried to press a little. I almost failed rep 73 & 74.
D1 – DB raises x 8 forward/diagonal/lateral, rest 1 min
10
D2 – KB arm bar x 3/side with 2 full breath cycles at end range, rest 1 min x 3 sets
35
E – Fat gripz hang from pullup bar ALAP, rest 2 min x 3 sets
50-27-23
Had to roll two mini towels up and this made it really hard, as I got tired the towels began to roll
Should I invest in some fat gripz. I know we will be changing some things up in the future, but will get some if we plan on keeping on doing some grip work.