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.
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
12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
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.
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)