Monday 130519

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


15:00 @ 8:

15 Single Arm Kettlebell Swings/side

12 Single Arm Kettlebell Waiter Squats/side

9 Single Arm Kettlebell Push Press/side


Extra Work: Prehab Circuit 1

EMOM 12, alternating:

a) Assault Bike 0:45 @ 6

b) 6 Cossack Squats/side

c) 0:45 Double Kettlebell Front Rack Wall Sit

d) 6 Hollow Rocks + 5 Tuck-Ups + 4 V-Ups