Level 1
30-20-10
KB Swings (26/18#)
Goblet Squats (26/18#)
then
30 Negative Pull Ups
Level 2
30-20-10
KB Swings (35/26#)
Goblet Squats (35/26#)
then
10 Strict Pull Ups
Level 3
30-20-10
KB Swings (44/35#)
Goblet Squats (44/35#)
then
25 Strict Pull Ups
Level 4
30-20-10
KB Swings (53/44#)
Goblet Squats (53/44#)
then
40 Strict Pull Ups
Daily Strength
Front Squats
Option 1:
Every 2:30 – 10 Reps
Option 2:
Every 2:30 – 5 Reps
Part Two:
1 Rep every 90 seconds for 3 rounds
Ten second lower into explosive up. Focus on positioning.
Daily Motivation
This Saturday is Gymnastics focus. From 9:00 – 10:00 am. Come improve the basics. Learn a progression to get that first pull up, hasp, or muscle up.
