Thursday 210917

Muscle-Up Development

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

1) Strict Muscle-Up + Negative (aim for 0:10 per negative) 
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock
     -Elevated (most difficult) 
     -Supine (medium difficulty) 
    -Incline (least difficult)


For Time: 
150 Double Unders
50 Sit-Ups (feet anchored) 
1200m Run
50 Sit-Ups (feet anchored) 
150 Double Unders 

TIMECAP: 22:00
GEAR: 2. 


Extra Work: Run

5:00 @ 6, into 6 Sets: 
3:00 @ 6-7
2:00 @ 7-8
1:00 @ 8-9 

Sets are consecutive with no rest between.