Heavy/max day plus some skill on the Rope!

Work up steadily to a tough but makeable set of TWO on a tempo Back Squat with a FIVE second negative each rep for all sets…

Between each set work on the hardest rope climb variation you can safely do for a majority of the time…
(Ex. Seated Legless L-Sit, Legless, Leg Assisted or practice getting some adjustments)

For our members at home with DBs or KBs you can workout with us by accumulating 3-4:00 in a WEIGHTED squat HOLD with either two DBs on the shoulders or one DB or KB held either up front or on your back…

This should take 3-5 sets to complete and each time you BREAK/REST you have to complete either a 1:00 Hollow Hold or 1:00 Plank before going back where you left off…

These should be quality holds so take some rest after your core penalty before you try your next holding set…

For members at home with no equipment perform a 4-5:00 squat hold with a wall, stability ball or nothing with the same 1:00 plank/hollow hold penalty whenever you break…

Try to make these hold times as close to max effort as you can!

Justin VanBeek

Written by: Justin VanBeek

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