19 Aug Tuesday August 20, 2019
Federal Hill CLOSED this weekend (24th & 25th). All are welcome at Harbor East!
Muscle Up cycle
5 Negative Muscle Up Position Drill (should be done on the low rings)
5 Pause Ring Dips on the high rings (2 second pause at the top and bottom) (do a muscle up or jump into a muscle up)
Pull Up cycle
6 reps of 3 Second Chin over bar hold then 3 second 90 degree hold
12- 1 arm DB Rows (6 each arm go heavy)
Every 4 minutes for 16 minutes
400 M Run
Max Clean and Jerks
Athletes: The Skill work should be performed slowly and deliberately with the intention of building strength not “getting through it” For the workout choose a load that you can move under fatigue. There is no built in rest so work to control your heart rate and move the load with good form. The load should be on the heavier side today.