Wednesday 270917

Bar Muscle-Up Development

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

1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative) 
2) Strict Bar Muscle-Up
3) Bar Muscle-Up Negative
4) Strict Chest-to-Bar Pullup
5) Strict Pullup
6) Pullup Negative (pronated grip) 
7) Piked Assisted Pullup (pronated grip)


Every 6:00 x 4 Rounds: 
Row 250m
4/2 Muscle-Ups
Row 250m 

GEAR: 3


Extra Work: Row

5:00 @ 6, into 5 Sets: 
3:00 @ 6-7 (22-26 Strokes/Minute) 
2:00 @ 7-8 (24-28 Strokes/Minute) 
1:00 @ 8-9 (26-30 Strokes/Minute)