Thursday 10.5.12

A – Pull ups – as follows

Can’t do 1 – work on negatives or band assisted (prefferably the former).  3 x 5 reps tempo of 10 count down.
Can do 1-3 strict – work first set max reps then 3 sets of doubles.  After this go to 3 sets of 3 negaitve same count
3-5 strict – first set max reps.  Then 4 sets of double or triples.  After this work kipping phases 1-3
5+ strict – 2 sets max reps then work kipping phases and proceed to perform 3 x max reps
Have kipping pull ups – work butterfly kip for 5 mins then proceed to do 5 sets max reps normal kipping pull ups.

B – AMRAP 15 minutes – 200m run, 8 pull ups, 8 push press 50/30kg, 8 box jumps 24/20″