Friday, 06.29.12: 06-29-12
A) Iron Cross Training
* Always straight arms, elbows locked!*
- 5 x 6's second holds ( Click the link to our youtube channel to see Iron cross scaling options)
http://www.youtube.com/user/CFGymnasticIndex/videos?query=iron+cross
- 3 x 15's False Grip Holds ( Bar or Rings)
B) Squat Clean Complex
1 Squat clean + 2 front Squats = 1 rep
- 4 @ 65%, 3 @ 75%, 2 @ 80%, (1 @ 85% x 3)
C) 21-15-9
- KB Push press @ 24kg/16kg (each hand)
- bar Muscle-up
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