Saturday 050817


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)

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


2 Rounds @ 6:
Assault Bike 12:00
Row 12:00
Run 12:00

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

20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side

All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise.
Split Stance RDL: May be loaded with barbell, dumbbells, or kettlebells.
Half Kneeling Press: Dumbbell or Kettlebell.
Bulgarian Split Squat: Dumbbells or Kettlebells at sides.

Hang Clean (Above Knee)

Build to Max Double

Landmine Press/Lateral Raise/Rear Delt Fly Complex

4 Sets/side

A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.