I wanted to have some time off, but having rested Friday, I am itching for some work! The ritual of unlocking and preparing the garage gym in winter is becoming quite a source of inspiration...Much needed on a cold night.
Warm Up (5 mins)
Main (25* mins)
1a) Sprint (2x10s)/Assisted Pistols (1x6)
1b) Frog Planch (30s, 30s)
1c) Tuck Lever (30s, 30s)
2a) Ring Cuts (3x6 each way)
2b) Rope Climb to Cirques (2 'laps')
3a) Kill Carry* (5 minutes of walking with a shouldered punch bag - 35kg)
4a) Fingerboarding
- 1st minute 15 second hang, 3 pull-ups, Large Edge
- 2nd minute 2 pull ups, Round Sloper 20 second hang, Medium Edge
- 3rd minute 20 second hang, Small Edge 15 second 90ยบ bent arm hang, Pocket
- 4th minute 30 second hang, Round Sloper
- 5th minute 20 second hang, Large Edge 4 pull-ups, Pocket
- 6th minute 3 offset pulls each arm (high arm jug, low arm small hold), Jug/Small Edge Change hands and repeat
- 7th minute 15 knee raises, Jug 15 second hang, Medium Edge
- 8th minute 25 second hang, Medium Edge
- 9th minute 15 second hang, Slope 3 pull-ups, Jug
- 10th minute Hang as long as you can, Round Sloper
With the Cirques, emphasis is on the 'lock-off' and the gradual lowering with one arm. Take care as 'brutal' is the name of the game.
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