Base Camp, 6/18/2016
June 15, 2016
Friday, 6/17
June 16, 2016
Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 OH Band Pull-Aparts
5 Dolphin Push-Ups
10 Band Curls
Strength – Weighted Strict Chin-Ups (25 mins)
Prep:
2 x 3 unweighted strict chin-ups
Work:
3-3-2-2-1-1-1;
then,
2 x max rep unweighted strict chin-ups
Scaling options:
A) Unweighted chin-ups: 8 sets of max unweighted strict chin-ups
B) Negatives: 8 sets of 2 negatives + 5 supinated band pull-aparts (rest 2 minutes between sets)
C) Ring rows: 8 sets of 5 ring rows + 5 supinated band pull-aparts (rest 2 minutes between sets)
Accessory
4 Rounds, NFT, of:
3 Ring I-Y-Ts
15 DB Wrist Extensions
