SWOD Friday 06.28.2019

Accessory Work:

A. 3 sets of:
DB 1-1-2 Bench Press x 6-8 reps
Rest 30 seconds
DB Skull Crushers x 8-10 reps
Rest 30 seconds
GHD Sit Ups x 15-20 reps
Rest 90 seconds

B. HS Walking Practice
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overall technique
and polish up your HS Walking.
Drill 1Handstand Shoulder Shifts
Drill 2Banded HS Shoulder Taps
Drill 3Wall Facing HS Hold to HS Walk

SWOD Tuesday 06.25.2019

Accessory Work:

A. 3 sets of:
Strict HSPU + Kipping HSPUS x 4-8 + 6-10 reps
Rest 30 seconds
Bent-Over Plate to Chest Row + Press x 10 reps
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds

B. 3 sets of:
False Grip Ring to Chest Pull Ups x 3-5 reps
Rest 30 seconds
Lying Banded Tricep Extensions x 20 reps
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 90 seconds

SWOD Friday 06.21.2019

Accessory Work:

A. 3 sets of:
Deficit HSPU Lowers x 3-5 reps
Rest 30 seconds
DB Box Step Overs x 8-10 reps
Rest 30 seconds
Sandbag Carry x 100m (150/100)
Rest 90 seconds

B. Ring Muscle Up Work
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overal technique
and polish up your Muscle Ups.
Drill 1 – Supinated Banded Pulls
Drill 2 – Negative Position Pause Drill
Drill 3 – Front Kip

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