May 29, 2013
June 2, 2013
Friday 5/31/13

2 x

10 Scap-Retraction Push-Ups, 
10 Alt Supermans, 
10 Dolphin Push-Ups, 
10 Spider Lunges, 
10 Hanging Scap Retractions, &
1 Wall Walk;

Skill – Muscle Ups Practice
3 rounds of 10 FG Ring Rows + 5 Dynamic Hip Bridges


3 rounds of 3 Band-Assisted Transitions in Rack + 15 Hollow Rocks


3 Rounds of  Max rep Transition Negatives, right into Max rep Dips (ring or “bench” style on box, strict only)

Muscle Conditioning
10 min Death by Pull-Ups

A) Negative Ladder (minutes 1-4) + Band-Assisted Ladder (minutes 5-10; begin at 5 reps)
B) Regular (kipping allowed)
D) 2x CTB (ladder up by two’s; 2,4,6 etc)

** P.S., since I still have control of the blog, I just wanted everyone to know that I don’t think our social media coordinators have been very up front with all of you about the so-called hints about Saturday’s fundraiser workout, but I haven’t wanted to really press them on the issue. I’ll push for a better explanation, but in the meantime, keep an eye out for an e-mail about heats. Chris**


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