Monday 240619

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:

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

(3b) 5 Sets of Strict Muscle-Ups


15:00 @ 8:

10 Single Arm Overhead Squats/side

10 Plank Twists/side

10 Pushups @ 31X1 Tempo


Extra Work: Isolation Circuit

(1) Alternating Dumbbell Curl 3x12

(2) Dumbbell Overhead Extension 3x12

(3) Lateral Delt Raise 3x12