OPT's Big Dawg Training
Base Strength:A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets
A1: 335,355,375,395,405 all sets 2 reps
A2: 6,6,6,6,5
B1: sub'ed elevated unweighted pistols
B2: sub'ed regular hspu 3,4,5,3
C: sub'ed tucked knees on rings 26sec,25sec,19sec,17sec,15sec
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