Strict Press 5x3 (mad cow) Gymnastics - A) 5x2-3 Strict Ring Muscle ups + AMRAP strict HSPU B) 5x1 Slow RMU Negative - AMRAP strict HSPU C) 5x3 Strict C2B with 10s hold at chest on last rep - AMRAP kipping HSPU D) Same for pull up - AMRAP HSPU or PIKE press ups E) Accumulate 60s negative - 60s top chin up hold - AMRAP Normal Press ups A) 5x5 kipping muscle ups / AMRAP double Db push press (heavy no more then 5's) B) 5x5 kipping pull ups/ AMRAP push press C) 8-12 bent over row / AMRAP push press *if you don't yet have kipping then Pick the strict option - we will start learning kipping for those that haven't got it in the next 4 weeks when we start to jazz up the gymnastics a little bit *Perfect the strict Technique first to develop the strength ๐๐๐
