Tuesday 290817

Muscle-Up Development

15:00 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)

5 Rounds, Not For Time: 
10 Handstand Pushups, challenging variation
5 Deadlifts, 90% of last week's top single 

TIMECAP: 20:00

Extra Work: Behind the Neck Strict Press

5-5-5-5 X131 Tempo 

Notes X131 = Accelerate up, pause at top, three second eccentric, pause at bottom. Tempo and position take precedence over load. Build over the first three sets to a challenging, but not maximal set. Fourth set is 90% of third set.