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Runnin’ out of Moonlight

11
Jan

Runnin’ out of Moonlight

Skill: Week 2/Day 2 Muscle-up Program

Pull:

1.) Advanced: 3×10 strict ring row with the body parallel to the floor

2.) Intermediate: 3×10 Strict Ring row with body at 45 degrees

3.) Beginner: 3×10 Strict ring row with body at more than 45 degrees

Push:

1.) Advanced: 3×15 Dip with two boxes

2.) Intermediate: 3×20 bench dip feet elevated on bench

3.) Beginner: 3×20 Bench dip wit feel on the floor

Technique:

1.) All Levels: 3×5 Low Ring Transition while maintaining FALSE grip and FEET under the rings

 

No Strength–Skill ONLY

 

Metcon: 3 Rounds with a Running Clock

10 Deadlifts

15 Pull-ups

10 Deadlifts

15 Slamballs

 

*Rest 1:00 b/w Rounds

*Score=Slowest Round

 

L1: 225/155, 15 CTB, 5 Dball OTS (150/100)

L2: 185/135, 15 Pull-ups, 5 Dball OTS 120/80 or 15 SB (35/25)

L3: 135/95, 15 Pull-ups, 15 SB (25/20)

L4: KB DL, 15Ring Rows, 15 SB (20/15)

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