Wednesday 11th April 2018

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 12-15

A2) Three-Point Dumbbell Row:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 1 of 8

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Performance
For Quality, with as little rest as possible:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
10-8-6-4-2
Strict Handstand Push-Ups
5-4-3-2-1
Strict Ring Muscle-Ups

The Kettlebell Swings should be unbroken and the gymnastics movements done on 1-3 sets. If you can’t do 5 unbroken strict Handstand Push-Ups and/or 2 unbroken strict Ring Muscle-Ups, consider scaling some volume.

Fitness
5 Rounds for Quality, with as little rest as possible:
30 Russian Kettlebell Swings
5 Handstand Push-Up Negatives (3 seconds down, no crashing on your head)
2 Low Ring Muscle-Up Transitions

Use a kettlebell that you can swing unbroken for each set. Come down and kick up for each Handstand Push-Up Negative, no kipping.

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