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Dream on and on

5
Feb

Dream on and on

Skill: Muscle Up Program

Pull: 

Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor

Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.

Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees

Push: 

Advanced: 3×8 Diamond push-up

Intermediate: 3×8 Diamond push-up from knees

Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee

Technique:

3×8 ring shoulder height jumping transition

 

Muscle Up Only: No Strength

**Ensure there is time to warm up to Deadlifts

 

(2) 7-min. AMRAPS with 1-min Rest b/w each AMRAP

7-min AMRAP 

7 Deadlifts

14 Wallballs

200m Run

 

~(1-min REST)~

 

7-min AMRAP 

14 Deadlifts

28 Wallballs

200m Run

 

L1: 225/155, 185/135, 20/14

L2: 185/135, 135/95, 20/14

L3: 135/95, 105/75, 14/12

L4: Incr. KB DL ie. Red, Orange, Yellow (KB), 12/10

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