Monday November 19, 2018 - Sup Occ Training

M1: Pull Up Work
Option A: Weighted Ring Pull up - Build to heavy 3 Rep
Drop Set: Max Reps @80% x2
Option B: 5 Sets - For quality
:10 Supinated Chin above bar hold
4 Pull Up Negative
4 Scap Pull up+
Option C: :08 Supinated Bent Arm Hang
Max Reps Ring Row @3331 Tempo
M2: 6 Sets: 1:1 Work to Rest
Option A:
:20 HARD Row
6 Box Jump 24/20"
Max Rep UB Front Squat 75/55
Option B:
:20 HARD Row
6 Box Jump 20"
Max Rep UB Front Squat 45/35
Option C:
:20 HARD Row
6 Box Step Up 20"
Max Rep UB Goblet Squat 35/25
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