Wednesday 110718

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) 5 Transition Rocks 

-Elevated (most difficult) 

-Supine (medium difficulty) 

-Incline (least difficult)


4 Rounds: 

200m Run 

12/9 Strict Ring Dips 

200m Run 

1:30 Rest 

TIMECAP: 18:00 

GEAR: 3 


Extra Work: Bench Press

8-8-8-8 

Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.