Friday 260419

Muscle-Up Development

Level 1 – choose one:

(1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set)

(1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set)

Level 2 – choose one:

(2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement)

(2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative)

Level 3 - choose one:

(3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set)

(3b) 5 Sets of Strict Muscle-Ups


Every 0:45 x 20, alternating:

a) 0:30 Russian Kettlebell Swings, 32kg/24kg

b) 0:30 Rotational Medicine Ball Throw, switch sides at 0:15


Extra Work: Isolation Circuit

(1) Alternating Dumbbell Curl 3x12/side, alternating

(2) Dumbbell Overhead Extension 3x12

(3) Lateral Delt Raise 3x12