Thursday 150819

A: Muscle Up

Level 1:

False Grip Ring Row, 5 x 2-3 Reps from Failure

Transition Rock, 5x5

-May be performed separately or in a superset

-Ring Row: Set angle of body to allow 5-8 reps/set, pausing at both ends and controlling movement in both directions.

-Transition Rock: Incline is lowest proficiency, followed by supine, and finally elevated

Level 2 – choose A or B:

A – 5 Sets:

-False Grip Ring Pullup 5 x 2-3 Reps from Failure

-Russian Dip 5 x 2-3 Reps from Failure

Level 3 – choose A or B:

-Kipping Muscle-Up, 5 x 2-3 Reps from Failure

-Strict Muscle-Up, 5 x 2-3 Reps from Failure

TIMECAP: 25:00

B: AMRAP 9:

10 Pullups

10 Pushups

10 Butterfly Sit-Ups

10 Squats

40 Double Unders

Tuesday 130819

Tuesday

A Power Snatch

10x1 EMOM

Notes

Athletes with an established 1RM should start with around 70%. Goal is to make 10 good, crisp lifts.

B Dumbell Snatch/Box Jump Over

8 Rounds For Time:

8 Dumbbell Snatch, 50#/35#, alternating

8 Box Jump Overs, 30"/24"

TIMECAP: 8:00

GEAR: 3
SCALING GUIDE
Dumbbell Snatch: Athlete should be able to complete each round unbroken. Scale load accordingly.

Box Jump Over: Athlete should be able to complete each round unbroken. Scale height accordingly. Scale movement to box step-over.