Saturday, June 8, 2019 - Muscle(up) Development

June 7, 2019

 

 

 

M-1: Muscle up Development

 

Level 1 – choose one:
(1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set)
(1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set)

 

Level 2 – choose one:
(2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement)
(2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative)

 

Level 3:
(3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set)
(3b) 5 Sets of Strict Muscle-Ups

 

M-2: 5 Rounds for time:

 

Option A:
6 Front Squats, 50% of your 1RM
12 Box Jump Overs, 24/20"
16 DB Snatches, 50/35#

 

Option B:
6 Front Squats
`12 Box Step Ups
16 DB Snatches, 35/20

 

Option C:
12 Goblet Squats
12 Box Step Ups
12 DB Snatches, 20/10

 

Target Time: 15:00
Gear 2.5

 

Extra Credit: Isolation Circuit

3 sets of 12