A. Rope climb technique/strength – 10-15 ascents OR 15-20 rope pulls from the ground.
B. 3 rounds of: 8-12 reps (3-5 sec holds) of the ring support or ring push-up support. Focus on hitting perfect form for the 3-5 seconds of each rep.
C. 3×5 (per side) single arm overhead squat using a DB or KB. If your mobility is good and you want a real challenge, try two weights rather than one.
D. 3xME L-hang or tuck hang on the bar or rings.
Fun times playing around with skill work this morning, good work ladies!
Remember your knee high socks for Rope Climb.
A. Fun times climbing the rope. I almost got to the top! I was finding that my hands were getting really tired.
B. Ring push up supports mostly. Did some negatives…I can’t push up from the bottom yet.
C. Single arm squats. Can’t keep my heels in the floor. Couldn’t do too many of these because my knee got a little unhappy. Tried pistols by hanging onto a ring.
D. Tuck holds need a lot of work!
Did a couple pull up negatives. My arms were thoroughly tired by this point.