Tank on Full

26
Feb

Tank on Full

SKILL/STRENGTH – MU Program (Last Week)

Pull:

Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor
Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.
Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees

Push:

Advanced: 3×8 Diamond push-up
Intermediate: 3×8 Diamond push-up from knees
Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee

Technique:

3×8 ring shoulder height jumping transition

 

METCON – Against an 18-minute Clock –

500m Row or Bike, then

3 Rounds:
6 S2OH
10 Box Jump Overs

400m Row or bike, then

2 Rounds:
9 DB S2OH
15 Box Jump Overs

300m Row or bike, then

1 Round:
12 DB S2OH
20 Box Jump Overs

L1: KB S2OH (Blue/Red), 30″/24″
L2: 135/95, 24″/20″
L3: 95/65, 24″/20″ Stepovers
L4: DB S2OH (15/12), 20″/16″ Stepovers

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