Wednesday 010818

Muscle-Up Development

EMOM 15, 3-5 reps of one of the following, ranked from highest to lowest profiency:

1) Strict Muscle-Up

2) Muscle-Up Negative 

3) 5 Transition Rocks 

-Elevated (most difficult) 

-Supine (medium difficulty) 

-Incline (least difficult)

AMRAP 20: 

15 Deadlifts, 185#/125# 

12 Toes-to-Bar 

9 Strict Handstand Pushups 

6 Strict Ring Dips 

1:00 Rest 

GEAR: 2 

Extra Work: Bench Press


Build over the first three sets to a challenging but manageable weight, leaving one solid rep in the tank. Use 85-90% of that weight for the fourth and fifth sets.