A1. Romanian deadlift @ 4011; 8, 6, 4, 4, 2
A2. Ring dip @ 30×1; 5, 5, 3, 3, 3. Add weight as able. This includes those training on the eccentric portion. Add wght as you can control all reps through a full range down in 3s!
Or if you were not in class yesterday:
A. 1 attempt max rep deadhang supinated grip chin ups @ 3010
B. 1 attempt max rep strict bar dips @ 3010
C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps.
Complete 2 sets of:
30s max rep double unders
30s max rep russian KBS (tough but able to do continuous work for full time period)
Rest 2 minutes at the end of the full three rounds before beginning the second set.
Post RDL x 2, Ring dip x 3, total reps set 1, total reps set 2. KB load.