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Muscle-Up

Saturday 030111

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For time: 1000 meter Row 7 Muscle-ups Body weight clean and jerk, 15 reps Notes: Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Saturday 030111

Saturday 021123

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30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 Squats Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) Six sets of dips (max effort, record the total, take as much time as needed between sets) OR, if you have a muscle-up, Ten sets of muscle-ups (max effort, take … [Read more...] about Saturday 021123

Monday 020909

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Squat 5-5-5-5-5 Muscle Up for ten minutes Rope climb for 5 minutes Notes: 1. Back Squat is at easy pace to maximize lifts. 2. Muscle ups will require “friendly boost” to keep you moving. 3. Rest before each of the three distinct efforts as needed … [Read more...] about Monday 020909

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