December 12, 2016 - Monday

Are you following Vickery Athletics on social media yet?

INSTAGRAM = @vickeryathletics

FACEBOOKhttps://www.facebook.com/VickeryAthletics/

And if you aren't already in the private Facebook group, be sure to request to join at https://www.facebook.com/groups/473489242788861/


WORKOUT OF THE DAY

Ring Muscle-up Development: Grip & Swing
+
For time @90-95% effort:
200m Run
10 Power cleans 95/65
(Rest apx 3min)
x 5 Sets


EXTRA CREDIT

2 Rounds:
30s Palms facing Lock-off hold
30s Palms forward Lock-off hold
10 Scapula pullups with hollow body
+
30 Strict Pullups, select appropriate progression:

  • BB Pullups, minimal assistance
  • J-hook Banded Pullups
  • Bodyweight pullups