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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