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More than you know (1/2/18)

1
Jan

More than you know (1/2/18)

Skill: Muscle Up Program: Day 1/Week 1 

Pull:

-Advanced: 3×10 Strict Pull-ups

-Intermediate: 3×10 Banded chin-ups

-Beginner: 3×10 Jumping Eccentric chin-up (Break up as few sets as possible)

Push:

-Advanced: 3×12 Slider Push-ups from toes

-Intermediate: 3×12 Perfect Push-ups

-Beginner: 3×12 Push-ups from box or knees

Technique: 

-All levels: 3×5 low ring transition (feet under rings/false grip)

 

Strength: Bench Press 

3-3-3-3

*Work up to a “Heavy 3 for the day” then have 3 other working sets within 10% of your heavy 3.

 

Metcon: Every 5-mins for 3 Rounds 

6 Dead Lifts

2 Ring Muscle ups

4 HSPU

8 KBS (American)

2 Ring Muscle ups

4 HSPU

8 KBS (American)

 

L1: 275/185, Black/Blue, Ring Muscle-Ups, HSPU

L2: 185/135, Blue/Red, 4 CTB or 8 Kipping Pull-ups, HSPU or HR Push-ups

L3: 135/95, Red/Orange, 8 Kipping Pull-up or 8 assisted Pull-ups, Regular Push-ups

L4: 10 HEAVIER KB DL, Orange/Yellow (Russian), 8 Ring Rows, Regular Push-ups or off a box

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