aseanjump Congratulations Calvin for sticking a gorgeous 50" box jump! 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Sink Mobilization (2 minutes)

2. Ayn’s shoulder stability series (1 round)

3. Weighted dips

  • 5-5-5-3-3-3

Supinated barbell rows

  • 5-5-5-3-3-3

Rows: ascend to heavy triple and hold for all three sets of 3 across. Dips: Six sets to work your way up to your heaviest triple of the day. If you can’t do weighted dips, collect 50 reps at your current level of challenge.

Try to get them in 5 sets of 10. If you can’t, keep trying on each dip day until you can. Then move up to the next, more complex version of the dip.

2. Technique review: the bench press.

3. "Lynn Without the ‘E’” Four rounds of:

  • Max rep bench at bodyweight
  • Max rep pull-ups

Upon racking the bar, move immediately to pull-ups. Rest as necessary between efforts. Record all reps.

LIII: as rx’d LII: bench press @ 50-60% 1RM, scale pull-ups as required LI: 10 bench press superset with 10 pull-ups scaled as appropriate, four rounds, not for time

Have fun!