A. Split Jerk (blocks) - 10 singles @ 75-80%; rest as needed (technical focus)
B. DB 2arm RLE Split Squat - 3 x 8 ea leg; rest 60sec b/t legs (increase load from Mar-1)
C. Seated Rings L-sit Pull-up - 8 x 3 perfect UB sets; rest as needed to make each set perfect (start in false grip seated in L-sit on floor, perform pull-up, repeat)
D1. Strict Supine Grip CTB Pull-up - 4 x AMRAP UB; rest 45sec
D2. Rings Dip - 4 x AMRAP UB; rest 45sec
D3. Ring Row - 4 x AMRAP UB; rest 3min (add load/elevation as needed to make this fatigue around 8-12 reps)
+
ABwheel Roll-outs - 3 x 10-12; rest as needed
Bar-hanging Hollow->L - 3 x AMRAP UB; rest as needed (start in hollow-body position, slowly pull legs into L-sit position...everything slow and controlled)
A. 100kg Across
B. 53# Across
C. Check
D1. 7 / 6 / 5 / 5
D2. 18 / 15 / 13 / 10
D3. 10 / 8 / 8 / 7
+
10 / 10 / 10 - ab wheel roll outs
1 / 3 / 3 - hollow rock to L Sit (slight bend in the knees)
A. Felt good, tried to work on getting that back foot down a little sooner. I attached some video for you to check.
B. Glad you pushed me to try the 53#, did it for all 3 sets across, struggled on the last couple reps of the 2nd round so didn't go up to the 70# KBs.
C. I should've gotten a video of these, will next time. Was trying to pull to the bottom of my chest, like if it was a strict muscle up.
D1. As you pointed out in the last videos, the first few reps are definitely more explosive.
D2. Tried to keep these as strict as possible
D3. Really tried to focus on finishing with my lats, not just my biceps. Had my feet elevated on a 12in Box
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