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Lights out

21
Jan

Lights out

Muscle-up Program: Day 7/Week 4 (New set of 3 Weeks)

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

 

No Strength MU Program Only

 

Metcon: 20-min AMRAP

400m Run

12 Front Squats

10 Pull-ups

 

*With a running clock.. Rest 30-sec Between Rds

 

L1: 400m Run, 155/105, 5 BMU

L2: 400m Run, 115/85, 7 CTB

L3: 300m Run, 75/55, 10 Pull-ups

L4: 300m Run, Goblet Squats, Ring Rows

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