Wednesday 081117

Bar Muscle-Up

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

1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Bar Muscle-Up
3) Bar Muscle-Up Negative
4) Strict Chest-to-Bar Pullup
5) Strict Pullup
6) Pullup Negative (pronated grip)
7) Piked Assisted Pullup (pronated grip)


For Time: 
2000m Assault Bike or 1000m Row
40 Deadlifts, 225#/155# 
15/10 Muscle-Ups 

TIMECAP: 11:00
GEAR: 2.5 


Extra Work: Row

6x1000m @ 7 

1:00 rest between sets