Thursday 180719

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


15:00 @ 8:

10 Single Arm Waiter Squats/side

10 Kettlebell Windmills/side

10 Ring Rows @ X131 Tempo


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, left

c) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, right

d) 10 Banded Monster Walks/side

Monday 150719

Paused Back Squat

3-3-3, 2x3

-0:03 pause at or just below parallel

Athletes build over the first three sets to a challenging but not quite maximal, leaving one rep in the tank. They should use 90-95% of that load for the remaining two sets.


3 Rounds For Time:

25 Hang Squat Snatches, 75#/55#

5/4 Rope Climbs, 15' Ascent

TIMECAP: 14:00

GEAR: 2.5


Extra Work: Power Jerk

3-3-3-3-3

Athletes build over the first three sets to a challenging but not quite maximal, leaving one rep in the tank. They should use 90-95% of that load for the remaining two sets.

Thursday 110719

Power Snatch

3-3-3, 2x3

Athletes build over the first three sets to a tough but submaximal set, leaving a rep in the tank. They should use 90-95% of that weight for the remaining two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!)


AMRAP 10:

200m Run

12/9 Chest-to-Bar Pullups

GEAR: 3


Extra Work: Prehab Circuit 4

EMOM 12, alternating:

a) Row 0:45 @ 6

b) Squat Flow

c) Kettlebell Flow, left

d) Kettlebell Flow, right

Wednesday 100719

Rope Climb Development

Level 1 – choose one:

(1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set)

(1b) 5 Sets of Rope Pull Variant (Target: 5x5/side)

Level 2 – choose one:

8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs)

Level 3:

(3a) 6-10x1 Legless Rope Climb

(3b) 6-10x1 Strict Legless Rope Climb


EMOM 20. alternating:

a) 8-10 Ring Rows

b) 10-15 V-Ups

c) 12 Single Arm Overhead Walking Lunges, left

d) 12 Single Arm Overhead Walking Lunges, right


Extra Work: Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2:

2a) 5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

2b) 5 Sets of Strict Ring Dips (Target: 6 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6