Saturday 290717

Power Jerk

5x3, perform each set 5-10lbs heavier than used three weeks ago

If you did not perform this workout three weeks ago (Week: 170703 Day: 1) you should perform that instead.

Back Squat


add 5-10lbs to each set from last week

If you did not perform the front squats last week (day 2), you should perform that here instead.


2 Rounds @ 6:
Assault Bike 10:00
Row 10:00 Run 10:00

If you have a heart rate monitor, wear it. Keep HR between 120-140. Record distance per 10 minute block and average HR.

Assault Bike Or Row

Every 2:00 x 11:
0:30 Max Calories


Muscle-Up Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up

2) Muscle-Up Negative

3) Transition Rock

-Elevated (most difficult)

-Supine  (medium difficulty)

-Incline  (least difficult)

If you can perform kipping muscle-ups but not strict muscle-ups, you should perform negatives today, to work on building strength for strict muscle-ups.

Handstand Development

15:00 working on one of the following, listed from lowest to highest proficiency:

-Tripod Hold (Goal: 5 x 0:30 Hold)

-Tripod Liftoff (Goal: 5x5 Controlled Reps)

-Tuck Headstand (Goal: 5 x 0:30 Hold)

-Headstand (Goal: 5 x 0:30 Hold)

-Pike Press Headstand (Goal: 5x5 Controlled Reps)

-Frog Stand (Goal: 5 x 0:30 Hold)