Run one minute turn around and run back. "1 in/1 out" Rest two minutes Muscle-up 7 reps Rest two minutes "1 in/1 out" Rest two minutes Muscle-up 7 reps Notes: 1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it back in … [Read more...] about Wednesday 011212
Muscle-Up
Wednesday 011205
Ten minute warm-up (bike, run, row, etc.). 25 Sit ups 25 Back extension 25 Sit ups completes warm-up. Perform a Muscle-up every minute on the minute for 20 minutes. Note: 1. At failure have someone minimally assist you with a gentle boost from behind about the ribs. … [Read more...] about Wednesday 011205
Friday 011116
Glute Ham developer Medicine Ball Throw Sit up, 1 minute. 1.5 pood Kettlebell swing, 1 minute. Rest Perform 3-5 Rounds of this Circuit for Time: 10 Shoulder press 3 Muscle up Rest 1.5 pood Kettlebell swing, 1 minute. Glute Ham developer Medicine Ball Throw Sit up, 1 minute. … [Read more...] about Friday 011116
Wednesday 011107
Clean and Jerk, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 5 Muscle up 10 Shoulder press 1.5 pood Kettlebell swing, 2 minutes … [Read more...] about Wednesday 011107
Saturday 011103
Deadlift, 5-5-5-5-5 reps Rest Perform five rounds of this circuit for time: Three consecutive Muscle-ups 1 Deadlift; 10 RM load Perform 10 Muscle-ups in as few sets as possible. Notes: 1. Same structural theme as M-Tu-W-Th and F 2. If you can't do the muscle-up have someone give you "marginal" assistance. … [Read more...] about Saturday 011103
Tuesday 011023
Complete as many rounds in 30 minutes as you can of: 5 Front squats; body weight 1 Muscle up 20 inch Box jump, 15 reps … [Read more...] about Tuesday 011023
Friday 011019
Three rounds for time of: 5 Muscle ups Tabata Squat Notes: 1. Try to get all five muscle-ups from the hang. 2. Shoot for "twenties" on the T-squats 3. Take any rest you need between efforts, yet complete the workout within 45 minutes. 4. If you get all five muscle-ups from a single hang on each of the three sets and manage a twenty score for the weakest of all 24 T-squat … [Read more...] about Friday 011019
Friday 011012
For time: 7 Muscle ups 1000 meter Row 15 Clean and Jerks Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Friday 011012
Saturday 011013
For time: 1000 meter Row 15 Clean and Jerks 7 Muscle ups Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Saturday 011013
Wednesday 011010
For time: 7 Muscle ups 15 Clean and Jerks 1000 meter Row Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Wednesday 011010