Friday - July 19

2-arm Swing
10 x 20, 24, 32, 40kg

Deadlift - Sorinex axle
5 x 135, 225, 315# -double overhand
1 x 365, 395# - double overhand
6 x 5 @ 425# on 3:00 cycle - 1st set Double overhand by 4.5 reps, straps for remaining sets.

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Rock Rings  - 10 minutes

1st.                3 pullups – Jug

2nd.              10 second bent-arm hang – 3 Finger Pocket

15 second Dead hang – 2 Finger Pocket - ft. assist on floor

3rd.               2 Offset Pull-ups – 4 Finger Pocket & 2 Finger Edge

2 Offset pull-ups the other way

4th.               20 second L-Hang – 4 Finger Edge

10 second Dead Hang – 3 Finger Pocket

5th.               5 Pull-ups – 4 Finger Edge

6th.               20 second Bent Arm Hang – 3 Finger Pocket

10 second Dead Hang – 2 Finger Edge - ft. assist on floor

7th.               15 second L-Hang – 4 Finger Edge

15 second Dead Hang – 4 Finger Edge

8th.               10 second Offset Hang – 4 Fingers Edge & 2 Finger Pocket

10 second Offset Hang the other way

9th.               20 second L-Hang – 4 Finger Edge

10th.           5 Pull-ups – 4 Finger Edge

Dead Hang to failure – 4 finger Edge