Tuesday 311017

Muscle-Up Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Muscle-Up + Negative (aim for 0:10 per negative) 
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock
          -Elevated (most difficult) 
          -Supine (medium difficulty) 
          -Incline (least difficult)


5 Rounds For Time: 
30m Walking Lunge, 50#/35# Dumbbells
80m Shuttle Run (8x10m) 

TIMECAP: 15:00
GEAR: 2. 


Extra Work: Split Stance Kettlebell Press/Single Arm Kettlebell Row

3 Sets For Quality: 
10 Split Stance Kettlebell Press (5 left, then 5 right) 
10 Single Arm Kettlebell Rows/side @ X331 Temp