Muscle Up's tag archives

07.08.14

Warm-up 1) Mobility as needed 2) 4 rounds, even: 200 meter jog/ odd: 10 KB snatch(53/35) (Perform 2 rds with left and 2rds with right) Gymnastics 3) Pull B Barbell 4) Muscle clean to heavy (Not max) 5)  2 Hip clean + 1 Jerk, 5 sets building   Conditioning 6) For time:   5-4-3-2-1  Muscle-up CNJ (185/125) 7) Finisher (optional) Max distance Handstand walk (regionals rules)

06.20.14

Warm-up 1) 1000 meter jog/ up to 2 attempts at Max set of UB Dubs 2) Mobility as needed Gymnastics 3) Push B 4) Reactive depth jump 7x3 (step off 20" box then explode off the ground up and over PVC pipe set at 24/30") Barbell 5) Back Squat, Week 4/ day 3, [7 x 5@80% + 20 pound increase from Week 3] Conditioning 6) 10 rounds for time, 2 Muscle-ups/ 4 Strict deficit HSPU/ 8 KBS (70/53)

06.04.14

Warm-up 1) 3 rounds, 200 meter row (strapless)/ 30 Double-unders 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Squat 1 x 5 @ 82.5% 5) 5 efforts to find heaviest complex, 1 low hang snatch + 1 Snatch 6) 2 rounds for time: 500 meter run 15 Strict deficit HSPU (45/25) Buy-out: *100 meter Plate pinch farmer carry(45/25) 10 Muscle-ups *Use the plates from HSPU for plate pinch farmer carry

05.18.14

Warm-up 1) 2 rds 250 Row/ Push-ups with Balance of 2 Minutes rest 1 minute 250 Row/ Air squats with balance of 2 minutes rest 1 minute Barbell 1) Deadlift 3-3-3-3-3+ (70-70-70-80-90%) superset 3-5 muscle-ups after each set 2) Weighted GHD sit-up 3x8 Conditioning 3) Low/Hi Prowler Push intervals 10 x 40 yards Perform 1 push every 3 minutes with heavy weight which allows for full recovery within the time frame.

04.25.14

Warm-up 1) With a partner perform 2rds, 20 Synchronized in place lunges/ 20 Alternating Push-ups while holding plank/ 20 Alternating box jumps 2) Practice partner powerclean Barbell 3) Power clean + 1 jerk 5-5-5-3-1+ (55-65-75-85-95%) Conditioning 4) Teams of 2 (M/F) 2 rds for time: 50 squats 10 Hang cleans(185/123) 7 Bar muscle-ups All movements must be performed synchronized 5) 5 minute AMRAPs, Perform in teams of 3  Max reps C2B rest 1 min Max reps HSPU rest 1 min Max...

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.09.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3 rds, 3-5 Strict-Pause HSPU/ 15 GHD sit-up/ 10 Box jump (30/24) Barbell 3) Snatch to max for day, then 3x3 (70-75% of max for day) 4) Push press 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) For time: 5-4-3-2-1 Muscle-up Clean and jerk  (185/125) If you have a partner take turns completing each complete set prior to switching off prior to moving on tho the next set of lower reps. Example- M:5/5, F:5/5, M:4/4, F:4/4...etc. Immediately a...

04.02.14

Warm-up 1) 100' Inch worm + Push-up 2) Handstand walk practice Barbell 3) Power clean to max Conditioning 4) 3 rounds for time 20 Shoulder to overhead (135/95) 15 Front squat 10 KB swing (70/53) 5 Muscle-up Gymnastics 5) Tabata T2B

03.18.14

Warm-up 1) Practice handstands and handstand walking 2) Max distance handstand walk Conditioning 3) 10 Second prowler push EMOM till 100 meters is completed (Heavy) Pair up in groups of 2-3 people if needed and take turns pushing sled and multiply distance by the number of people per sled. rest as needed WOD 2) For time: 800 meter run 50 Box jumps (24/20) 25 T2B 30 DB Push press (45/30) 3 Rope climbs 30 Burpees 25 GHD Sit-ups 50 Dubs 8 Muscle-ups Gymnastics ...